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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


 

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


 

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)


 

Post WOD Accessory


100m Heavy Dual KB Farmer Carry

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