WOD 211109 - TUESDAY
- CrossFit Latte Stone
- Nov 8, 2021
- 1 min read
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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