Thursday WOD – 081116
Warm up
EMOM 4
10 Hollow Arch on Rig
5 v Ups
5 Ring rows
5 burpees
Mobility
Foam Roll Lats 90 sec
 
 
Strength 
Good Mornings 5 x 5 increasing intensity
 
 
Conditioning
3 Rounds:
500 Meter Row
400 Meter Run
30 AbMat Sit-Ups
20 Pull-Ups
Cool down
Roll/stretch Hammies & Quads
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