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WOD 210809 - MONDAY

WARM UP


Coach Stretch

T-Spine & OHS Mob.


3 RDS

6 Sumo stance KB deadlift

5 Scap Pull Ups

6 PVC OHS

5 Pike Push Ups


 

Skill / Strength


5 Sets

Snatch Grip Deadlift + 1 Hang Power Snatch + 2 OHS

Increasing weight each set


Superset:

10-15s Supported Ring Holds


 

WOD

UPROAR Event 3: The Girls


Modified “Ellen”

3 RDS

20 Burpees

21 SA DB Snatches

12 SA DB Thruster


RX: 50/35#

Scale: 35/20#


TC: 12 MINS


 

Post WOD Accessory


50 Push Ups

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