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

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Skill / Strength

8-6-5-5-3-2

Bench Press

increasing weight

Superset:

5 DB Overhead Tricep Extension

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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

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Post WOD Accessory

50 Holow body flutter kicks