WOD 210923 - THURSDAY

WARM UP


Coach Stretch

Chest/Shoulders


3 RDS

100m run

6 scap pull ups + 4 hollow swings

5 cobra burpees

4 scorpions


 

Skill / Strength


8-6-5-5-3-2

Bench Press


 

BENCHMARK WOD


20 AMRAP


"Nicole"

400m Run

As many unbroken Pull-ups


unbroken, meaning a drop from the pull-up bar, touching the ground, or otherwise resting in any position other than a hang counts as a break and the end of the set


score is total pull-ups


 

Post WOD Accessory

50 Hollow body flutter kicks



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