WOD 211014 - THURSDAY

WARM UP

Coach Stretch

Chest and Lats

3 RDS

6 shoulder taps

6 Dead Bugs + 5 Hollow Rocks

5 yoga push ups

5 ring rows

100m run

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Skill / Strength

4 RFQ

6/arm SA Bentover KB row

Superset:

2 Wall walk

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WOD

4 RFT

400m Run

6 T2B

8 Pull-ups

10 HSPU

TC: 18 Mins

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Post WOD Accessory

2x25 SA KB Hollow Flutter