WOD 211116 - TUESDAY

WARM UP


Coach Stretch

Shoulder Mob.


3 RDS

20s cal row

6 Cossack Squat

6 Dead Bugs

4 DB Push Press


 

S/S


5-5-3-3-3-1-1-1-1

Thruster


adv/int athletes increase weight to heavy

beginner athletes, use sets to drill movement


Superset:

5 Strict Alt T2B or half T2B


 

WOD


EMOM for 15 Mins


1: 14/11 Cal Row

2: 15 HSPU

3: 40 Double Unders / 50 Single Unders


Stagger heats



 

Post WOD Accessory

2 x 50m KB Farmer Carry

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