WOD 211019 - TUESDAY

WARM UP

Coach Stretch

Hamstring Stretch

Chest & Shoulder mobility

2 RDS

6 Barbell Kang Squat

6 Scapular Pull Up + 3 Kipping Pulls Ups

8 Dead Bugs + 10s Hollow Hold

30 DUs / SUs

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Skill / Strength

5 x 5

Deadlift

Build to heavy set

Superset:

5-7 strict pull-ups / strict C2B

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WOD

20 EMOM (4 RDS)

1: 50 DUs

2: 25 HRPU + Plank

3: 50 DUs

4: 25 tuck crunches + hollow hold

--1:00 Rest between rounds--

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Post WOD Accessory

2 x 50m KB Farmer Carry