WOD 211118 - THURSDAY

WARM UP


Coach Stretch

T-Spine Mob.


3 RDS

100m Run

5 Hollow Swings

5 R. KB Swings

5 KB Windmill




 

Skill / Strength


5 Sets


2 L/R Turkish Get Up


 

WOD


Helen

3 rounds for time of:


Run 400 meters

21 A. KB swings

12 pull-ups


Rx: 53/35#

TC: 14 mins


 

Post WOD Accessory


50 Weighted Flutter Kicks


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