WOD 211001 - FRIDAY

WARM UP


Coach Stretch

Hip Mob.


3 RDS

8 bird dogs

6 scap push ups

8 Glute bridge

6 hollow rocks


 

S/S


5 Sets

10 Barbell Bent Over Row

add Weight each Set


 

WOD


21 - 15 - 9

DB Hang Squat Clean, 53#/35# (single arm)

HSPU



 

Post WOD Accessory


50 weighted hollow rocks

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