WOD 201127 - FRIDAY
Coach Stretch
OHS and Shoulder Mobility
Warm Up
6 tempo PVC OHS
4 Scap Push Ups + 4 Shoulder Taps
8 Bird Dogs
2 Wall Walks
6 Cal Row/Bike
Skill / Strength
4x6
Pendlay Row
superset:
8/arm DB Bicep Curl
WOD
4 RFT
12/9 Cal Bike or 200m/150m Row
30 DUs / 60 SUs
5 Squat Snatch
TC: 14 Mins
Rx: 135/95#
Post WOD Accessory:
50 L/R Side Plank Rotations
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