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WOD 211019 - TUESDAY

WARM UP


Coach Stretch

Hamstring Stretch

Chest & Shoulder mobility


2 RDS

6 Barbell Kang Squat

6 Scapular Pull Up + 3 Kipping Pulls Ups

8 Dead Bugs + 10s Hollow Hold

30 DUs / SUs


 

Skill / Strength


5 x 5

Deadlift

Build to heavy set


Superset:

5-7 strict pull-ups / strict C2B



 

WOD


20 EMOM (4 RDS)


1: 50 DUs

2: 25 HRPU + Plank

3: 50 DUs

4: 25 tuck crunches + hollow hold

--1:00 Rest between rounds--


 


Post WOD Accessory


2 x 50m KB Farmer Carry

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