WOD 210716 - FRIDAY
WARM UP
Coach Stretch
Shoulders and Wrist Mob
3 RDS
6 Scorpions
5 Hollow Rocks + 4 Alt. V-Ups
5 Inch Worm Push Ups
6 Cossack Squat
Skill / Strength
8-6-5-5-3-2
Bench Press
increasing weight
Superset:
5 DB Overhead Tricep Extension
WOD
5 AMRAP
5 T2B
5 Pull-Ups
10 HSPU
Rest 2:00 Mins
5 AMRAP
5 Push Up
5 Burpee
10 Air Squat
Larger classes can start on different AMRAPS
score is total rounds and reps completed
Post WOD Accessory
50 Holow body flutter kicks