WOD 201210 - THURSDAY

WARM UP

Coach's Stretch

Hip Opener/Shoulder Mobility

2 RDS

8 PVC Sumo Stance Good Morning

6/Leg Reverse Lunge to High Knee

8 Knee to Chest

6 PVC OHS

100m Run

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Skill / Strength

3 Sets

Back Rack Split Squat

8-10 per leg

Superset:

8-10 per leg Sumo KB RDL

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WOD

5RFT

12 Overhead Squat

12 Toes-to-Bar

200m Run

Rx: 95/65#

TC: 14 Mins

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Post WOD Accessory:

100 (3-count) Hollow Body Flutter Kicks