WOD 211008 - FRIDAY

WARM UP


Coach Stretch

Hamstrings


3 rds

100m run

6 ring rows

5 R KB swings

5 pike push ups 6 scorpions


 

Skill / Strength


4 Sets

10 Dumbell Presses


Superset:

5 weighted pull-ups


 

WOD


For time


Buy in: 400m run


5 - 10 - 15 - 10 - 5

SDLHP, 95/65#

Ring Dips


Buy out: 400m run


TC: 15 MINS


 

Post WOD Accessory


2x25 side plank dips L/R

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