WOD WOD, 2020-01-08

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Wednesday

Warm-up
Warm-up
AMRAP x 6 MINUTES
12 Alt. Groiner + OH Twist
12 Scap Retracts
12 Arm Haulers
6 Boot Straps

Then…

2 ROUNDS
12 Jumping Squats
6 Burpees
12 Scap Pull-Ups
6 Ring Rows

Skill
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 — 4 Thrusters (Building)*
MIN 2 — :40 Practice Gymnastic Kipping Pull-up**

*Start light and build each minute. Goal is to end 40-50% above the workout weight.
**Drill connecting reps with the push away from the bar.

(Score is Weight)

Workout
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

Optional Cool Down
Warm-up
FOR RECOVERY
3:00 Slow Pedal on Bike
2:00 Foam Roll Upper Back / Lats
1:00 Rebound Recovery (prone rest)

(No Measure)

» WOD » WOD WOD, 2020-01-08

2020-01-01

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