WOD 210921 - TUESDAY

WARM UP

Coach Stretch

Lats and Shoulders

3 RDS

20s Bike/Row

10s Supinated Grip Dead Hang

6 Scorpions

6 Bird Dogs

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Skill / Strength

4 SETS

6 Barbell Curl to Overhead Press

Superset:

6 weighted Cossack squat (alternating)

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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#

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Post WOD Accessory

2x25 Weighted Hollow Rocks