WOD 210913 - MONDAY

WARM UP

Coach Stretch

Hips and Shoulders

3 RDS

5 Box Step Ups

6 Alt Cossack squats

6 Diamond Push-Ups

5 Scap Pull-Ups

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Skill / Strength

5 sets

6 Bent over Rows

superset:

6 Strict DB Press

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WOD

12 AMRAP

8 Ring Dips

8 Pistol Squat

8 Burpee Pull Ups

8 Box Jumps

Scaling Options

Pistol Squat: Narrow stance squat, single-leg supported squat

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Post WOD Accessory

50 Push Ups