Monday October 5th WOD

Warm up:  3x150m row + coach lead dynamic drill and PVC for mobility

-Ball slams, lunges

Mobility:  Hips and shoulders

Strength:  Hatch

-Week 11, Day 1

-The end is near!

Prep:  Thrusters and pull ups

Conditioning: For time

“Jackie”

-1000m row

-50 Thrusters 45/35lbs (sub 30 reps for beginners)

-30 Pull ups

Post:  400m cool down jog/walk + Foam roll and stretch

Nick ProhaskaComment