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