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WOD 210709 - FRIDAY

WARM UP


Coach Stretch

Shoulder Mob


3 RDS

4 Burpee Broad Jumps

6 Russian KB Swings

5 Hollow Swings

6 Bird Dogs


 

Skill / Strength


5x5

Barbell Bentover Row


Superset:

10-15 Deficit Push-Ups


 

WOD


WOD A:

15-12-9

Hang Power Snatch, 115/85#

Bar Muscle Up


scale: Burpee Pull-up


WOD B

12 - 9 - 6

Hang Power Snatch, 75/55#

Box Dip Ring Row


TC: 11 MINS


 

Post WOD Accessory


2x25 Weighted Hollow Rocks


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