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