WOD 210819 - THURSDAY

WARM UP

Coach Stretch

Shoulder Mob, T-Spine Rot

3 RDS

5 Scap Pull Ups/ Hanging Scap Rotations

6 PVC OHS

5 Supermans

100m Run

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Skill / Strength

4 Sets

10 Alt DB Bench/Floor Press (Top Down)

Superset:

6 Reverse Grip Barbell Curl

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WOD

“NANCY”

5 RFT

400m Run

15 OHS, 95/65#

TC: 20 Mins

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Post WOD Accessory

50 Plank Hip Dips