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

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Skill / Strength

4 Sets

Hang Clean + Front Squat + Clean

Increase load each set

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WOD

11 EMOM

1: 25 Wall Balls

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

3: Rest

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Post WOD Accessory

50 strict Pull-ups

(Ring Rows or assisted pull-up)