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