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



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