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

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Skill / Strength

5x5

Back Squat

aim for heavy sets

Superset:

6 Alt. DB Push Press

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WOD

4 RFT

10 T2B or V-Ups

15 Wall Balls

200m Run

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Post WOD Accessory

50 weighted hollow rocks