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)