Friday September 11th WOD

Warm up:  400m jog plus coach led BW drills and 10 minutes of wrist, forearm and shoulder mobility

Strength:  Hatch

-Week 7, Day 2

Skill:  Bar muscle ups

-Tight arch to hollow

-’Pulling’ the bar down

-Fluid turnover

-Small sets

Conditioning:  3 rounds for time

-400m run

-15 KBS 70/53lbs, Russian

-2, 15 foot Rope climbs

Post:  Foam roll, stretch

Nick ProhaskaComment