WOD 211015 - FRIDAY

WARM UP


Coach Stretch

T-Spine and OHS Mob


3 Rounds

6 PVC kang squat

5 pvc sotts press

6 Bird Dogs

6 Scorpion Stretch


 

Skill / Strength


4 x 6

Weighted Good Mornings


Superset:


5 L/R Single Arm Bicep Curl to Press



 

WOD


10 AMRAP

10 Burpee Box Jump Overs

10 OHS, 95/65#


 

Post WOD Accessory


50 Weighted Flutter Kicks

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