WOD 211109 - TUESDAY

WARM UP


Coach Stretch

Hip and Shoulders


3 RDS

5 Cobra burpees

6 Narrow Stance Air Squat

5 Scap Pull Ups

20s Bike/Row


 

Skill / Strength


4 Sets

12 Alt. DB Bench Press (Top Down, slow negatives)


Superset:

3-5 Jumping Pull-Ups w/ 3-5s negatives


 

WOD

EMOM for 15 MINS (4 RDS)


1: 12/9 Cal Bike or 14/11 Cal Row

2: 12 DB Snatches, 50/35#

3: 12 Pistol Squat

4: Rest


 

Post WOD Accessory


50 Weighted Hollow Body Flutter Kicks

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