WOD 201203 - THURSDAY

REMINDER:

Don't forget to reserve your spot online and sign-in before class! And remember, if you are feeling sick or have a high temperature, we kindly ask that you please take a few extra rest days from your daily WODs at the box and stay home! Maybe even check out our YouTube Channel for the Latte Home Programming Series Part 1 & 2 and more!

Pssst...and don't forget to subscribe!



WARM UP

Coach's Stretch

Hips & Hammies


2 RDS

8 Tempo Barbell Good Mornings

6 L/R Half Kneeling SA Arnold Press

8 Alt. V-Ups

100m Run







Skill / Strength


Thruster

5-4-3-2-1

Build to heavy single


Superset:

3-5 Strict Toes to Bar




WOD


4 RFT

On a running time clock starting at 0:00

10 Deadlift, 225/155#

15 Strict HSPU

200m Run

rest 90 sec between sets


TC: 20 min

*athletes keep track of work/rest time

*score is total time including rest

Consistency is key for this WOD. Try to complete each round around the same time or faster. Pace yourself! Your last round should be your best time.



Post WOD Accessory:


100 (3-count) Hollow Body Flutter Kicks



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