WOD 210618 - FRIDAY

WARM UP


Coach Stretch

T-Spine Rot.


3 RDS

5 Yoga Push-Up

4 Glute Bridge Walk Out

6 Bird Dogs

4 Vertical Jump to Broad Jump



Skill / Strength


5 Sets

5 Tempo Front Squat

3-1-0-1


Superset:

5 DB Weighted Glute Bridges


WOD


"Grettel"


10 RFT

3 Clean & Jerk, 135/95#

3 Bar Facing Burpees


Scaling Options

Intermediate: 105/75#

Beginner: 7 RFT @ 65/45#


Post WOD Accessory


50 Toe Tap Crunches

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