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WOD 210715 - THURSDAY

WARM UP


Coach Stretch

Lats and Hamstrings

2:00m DU practice


3 RDS

100m Run

5 R. KB Swings

6 Barbell Strict Press

6 Bird Dogs


 

Skill / Strength


4 Sets

3 Push jerk + 1 split Jerk

*find moderate/heavy then start sets


Superset

5 L/R DB chainsaw row


 

WOD


4 RFT

400m Run

30 DUs

25 A. KB Swings


TC: 18 MINS


Post WOD Accessory


100m Plate Pinch Carry, 25/15#


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