WOD 201022 - THURSDAY

WARM UP

Shoulder Mobility

2 Rounds:

100m jog

10 Sec Dead Hang + 5 Scap Pull-Ups

8 Explosive PVC Good Morning

5 inch worm to push up

5/side Quadruped Hip Extension

https://youtu.be/3UiHOq5Csss


S/S

5 sets

3 strict press + 3 push press

build to moderate load


WOD

FOR TIME

400m Run

20 A-KB Swing

20 Pull Ups


300m Run

15 A-KB Swing

15 Pull Ups


200m Run

10 A-KB Swing

10 Pull Ups


100m Run

5 A-KB Swing

5 Pull Ups

Rx: 53/35#


TC: 18 MINS

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