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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


 

Skill / Strength


4 Sets

10 Alt DB Bench/Floor Press (Top Down)



Superset:

6 Reverse Grip Barbell Curl


 

WOD


“NANCY”


5 RFT

400m Run

15 OHS, 95/65#


TC: 20 Mins


 

Post WOD Accessory


50 Plank Hip Dips


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