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