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

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Skill / Strength

5x5

Barbell Bentover Row

Superset:

10-15 Deficit Push-Ups

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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

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Post WOD Accessory

2x25 Weighted Hollow Rocks