Wod Friday 1/6/17

1. Warm-up

Coaches choice

2. WOD Prep

3 station rotation front rack mobility

Test and re test after each segment.

Banded super front rack 1 minute per side

Thoracic foam roll out 2 minutes.

Banded wrist extension 1 minute per side.


On the 90 seconds for 6 rounds build to a heavy double thruster.

3. WOD


27-21-15-9 reps for time of:
Row (calories)
Front Squats (100, 70)

4. Post Wod

Couch Stretch for 3 minutes each side.



Posted in WOD

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