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WOD 210723 - FRIDAY

WARM UP


Coach Stretch

Shoulders / Lats


3 RDS

6 sumo inch worm to push up

8 Shoulder Taps

5 Hollow Swings

4 Broad Jumps


 

Skill / Strength


8-6-5-5-3

Sumo Deadlift

Inreasing Weight

Build to heavy 3 for the day (not 3 rep max)


Superset:

5 Filly Press




 

WOD


21-15-9


Pull- Ups

Push ups

R. Kb Swings, 53/35#


TC: 10 mins


 

Post WOD Accessory


50 Hollow body flutter kicks



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