WOD

090920

By September 8, 2020 No Comments
Wednesday, September 9

WOD

Warm-up:
6 Yoga pushup
6 Muscle clean & Press
8 Superman
6 Front squat
8 Hollow Rock
6 Push presss
8 Push up
6 Hang power clean & Jerk
3-5 Strict pullup

then spend 4 minutes
Warming up MU or pullup/dip

WOD:
A. EMOM x 6
2-4 Muscle-Up (Ring or BMU) or 4-8 Pull-up + Dip

B.10:00 Build to a Heavy
Hang Power Clean + Front Squat + Jerk (push or split)

Home WOD/Zoom:
EMOM x 16 (8 sets)
Odd: 4-8 Pullup (sheet row or renegade row) + 6-10 Pushup or bench dip

Even: 3-6 DB Hang Power Clean + Front Squat + Push Press (This should be around :40 of work)

Mobility:
1:00 Puppy
1:00 Archer
1:00 Straddle

HAPPY BIRTHDAY COACH BRAD!!

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