WOD 211007 - THURSDAY

WARM UP


Coach Stretch

Chest and Shoulder Mob.


3 RDS

5 Med Ball Cleans

4 Burpee Broad Jumps

6 Bird Dogs

5 Kip Swings


 

Skill / Strength


5 SETS

2 Clean Pull + 1 Power Clean


Superset:

1 Wall Walk + 6 Shoulder Taps

scale: Plank Hold + shoulder taps

scale up: Free Standing Handstand + shoulder taps


 

WOD


5 RFT

8 Dual Dumbell Thrusters, 50/35#

40 DUs

4 BMU/RMU


scale MU- Burpee Pull-Up


TC: 15 mins


 

Post WOD Accessory


2x50 Hollow Body Flutter Kicks

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