WOD 210415 - THURSDAY

WARM UP


Coach Stretch

Hip Openner / Wrist Mob


2 RDS

8 Med Ball Cleans

8 Bird Dogs

8 Glute Bridge

30s Row/Bike


 

Skill / Strength


4 Sets


Hang Clean + Front Squat + Clean

Increase load each set


 

WOD


11 EMOM


1: 25 Wall Balls

2: 14/11 cal Row or 12/9 cal Bike

3: Rest


 

Post WOD Accessory


50 strict Pull-ups

(Ring Rows or assisted pull-up)

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