WOD 211026 - TUESDAY

WARM UP


Coach's Stretch

Shoulder Mobility / Lat Stretch


3 RDS

100m Run or 30s on Bike/Row

6 PVC OHS

4 scap Pull Ups

6 Dead Bugs


 

Skill / Strength


4x5

Tempo Back Squat (3/1/0/1)

increasing weight


Superset:

5 strict pull-ups



 

WOD


EMOM for 15 mins


1: 14/11 CAL ROW

2: 10 Burpee over Erg (scale: regular burpees)

3: 15 Wall Balls, 20/14#

4: Rest


Coach's notes: stagger heats every 2 mins


 

Post WOD Accessory:


100m Heavy DB Farmer Carry

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