WOD 210513 - THURSDAY

WARM UP

Coach Stretch

Shoulder Mobility


5 AMRAP

100m Run

5 Kang Squat

5 Pike Push Up

5 L/R RDL


Skill / Strength


5 Sets

2 Turkish Get-Up per side

Scale: 4:1 Turkish Sit-Up



Superset:

15s supported L-Sit hold on rings

scale: 10 Leg lift over object


WOD


4 RFT

200m Run

10 Deadlift

5 Front Squat

5 Thruster


RX: 95/65#

TC: 17 mins


Post WOD Accessory


50 strict pull ups

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