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


 

Skill / Strength


5 sets

6 Bent over Rows


superset:

6 Strict DB Press


 

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


 

Post WOD Accessory


50 Push Ups

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