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WOD 211112 - FRIDAY

WARM UP


Coach Stretch

Ankle mobility / Hip opener


3 RDS

100m run

10 Hollow Rocks

8 Alt. Bird Dogs

6 Med Ball Cleans

 

Skill / Strength


5x5

Back Squat

aim for heavy sets


Superset:

6 Alt. DB Push Press




 

WOD


4 RFT

10 T2B or V-Ups

15 Wall Balls

200m Run

 

Post WOD Accessory


50 weighted hollow rocks

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