WOD 210924 - FRIDAY

WARM UP

Coach Stretch

T-spine Mob.

3 RDS

8 bird dogs

6 ring row / ring pull up

4 kang squat

2 Wall walks

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Skill / Strength

5 Sets

6 Bent-over Rows

Superset:

4 single leg KB RDL

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WOD

10 RFT

3 Hang P. Snatch

3 OHS

3 Bar Facing Burpees

RX: 95/65#

TC: 14 MINS

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Post WOD Accessory

50 Bicycle Kicks