WOD 210611 - FRIDAY

WARM UP

Coach Stretch

Squat Mobility

3 RDS

5 PVC OHS

6 Ring Rows

5 Pike Push Ups

6 Alt. V-Ups

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Skill / Strength

Within 10 Mins:

Find 3RM Front Squat

Then:

3 x 30s Front Rack Hold

110% of heavy 3 front squat for the day

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WOD

A. 10 AMRAP

12 SDLHP, 95/65#

8 Ring Dip

2 Rope Climb

20 DUs

B: 10 AMRAP

12 SDLHP, 75/55#

8 Box Dip

2 pull-to-stand rope climbs / 6 Knee-to-Elbow

20 DUs / 40 SUs

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Post WOD Accessory

50 Toe Tap Crunches