WOD 211018 - MONDAY

WARM UP

Coach Stretch

Hips and Hamstrings

3 RDS

10s supinated dead hang + 5 chin ups

4 Burpee broad jump

5/arm DB Push press

5 DB sumo squat

---

Skill / Strength

5 Sets

2 push jerk + 1 split jerk

Increase weight

Superset:

6 DB Pull Overs

---

WOD

10 RDS

Complete 1 full round with the same arm

5 SA (R) KB Swing

5 SA KB Front Squat

5 SA KB Push Press

5 Burpees after each round

RX: 53/35#

*Choose a KB weight to complete the complex unbroken

TC: 18 mins

---

Post WOD Accessory

2 Sets

1:00 min High-to-Low Plank (rest 1 min between sets)