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WOD 210429 - THURSDAY

WARM UP


Coach Stretch

Hamstrings


3 RDS

100m Run

5/arm DB Shoulder Press

6 Pike Push Ups

6 Bird Dogs


 

Skill / Strength


5-3-3-3-2-1

Sumo Deadlifts

Build to heavy single


 

WOD


4 RDS

300m Run

12 DB Hang Clean and Jerk, 50/35#

12 Ring Dips

(Scale: Assisted Ring Dips or Box Dips)


TC: 13 Mins


 

Post WOD Accessory


50 Straight Leg sit-ups

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