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WOD 211021 - THURSDAY

WARM UP


Coach Stretch

Shoulders


3 RDS

8 Hollow Swings

5 ring rows

5 back squats + 3 sotts press

100m run


 

Skill / Strength


5 Sets

1 Snatch Balance + 2 OHS



Superset

KB gorilla rows


 

WOD


4 RFT


400m Run

15 Wall Balls, 20/14#

15 T2B


TC: 15 MINS

 

Post WOD Accessory


50 Weighted Flutter Kicks

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