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WOD 210921 - TUESDAY

Updated: Sep 20, 2021

WARM UP


Coach Stretch

Lats and Shoulders


3 RDS

20s Bike/Row

10s Supinated Grip Dead Hang

6 Scorpions

6 Bird Dogs


 

Skill / Strength


4 SETS

6 Barbell Curl to Overhead Press


Superset:

6 weighted Cossack squat (alternating)


 

WOD


16 EMOM


1: 5 Devil's Press (Dual DB)

2: 14/11 Cal Row or 12/9 Cal Bike

3: 8 Dual DB Thrusters

4: REST


RX: 50/35#

 

Post WOD Accessory


2x25 Weighted Hollow Rocks


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