WOD 211028 - THURSDAY

WARM UP

Coach Stretch

Hamstrings


3 Rds

100m run

8 Box Step ups

6 Alt Cossack squat

4/arm KB windmill (light)


 

Skill / Strength


4x5

Weighted Good Mornings


Superset:

5 SA DB Bent over row


 

WOD


3 RFT

400m Run

20 Box Jump Overs

TC: 16 Mins


 

Post WOD Accessory


50 Weighted Flutter Kicks

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