WOD 211007 - THURSDAY

WARM UP

Coach Stretch

Chest and Shoulder Mob.

3 RDS

5 Med Ball Cleans

4 Burpee Broad Jumps

6 Bird Dogs

5 Kip Swings

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Skill / Strength

5 SETS

2 Clean Pull + 1 Power Clean

Superset:

1 Wall Walk + 6 Shoulder Taps

scale: Plank Hold + shoulder taps

scale up: Free Standing Handstand + shoulder taps

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WOD

5 RFT

8 Dual Dumbell Thrusters, 50/35#

40 DUs

4 BMU/RMU

scale MU- Burpee Pull-Up

TC: 15 mins

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Post WOD Accessory

2x50 Hollow Body Flutter Kicks