WOD 210805 - THURSDAY

WARM UP

Coach Stretch

Shoulder Mob

2 Mins Bike/Row

-then-

3 RDS

4 Sumo inch worm

5 scap push ups

6 dead bugs

5 Hollow Rocks

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Skill / Strength

5 Sets

Quality Movements

2 wall walk + 4 Shoulder Taps

Scale: Box assisted

3 Ring / Bar Muscle Up

Scale: 3 ring rows into 3 ring dips

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WOD

5 RFT

12/9 Cal Bike

10 Box Jumps, 24/20"

10 C2B

TC: 15 Mins

(can substitute 14/11 Cal Row if no Bikes)

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Post WOD Accessory

100m Heavy Dual KB Farmer Carry