Thursday’s WOD

Warm-up:

4 Sets:
10 Half Kneeling Split Squats/side, light weight, slow eccentric
0:30-0:45 Hollow Hold
10 Rotational Medicine Ball Throw/side (against wall or back and forth w/partner)

Strength:

Back Squat 4RM, then 90%x4x3

WOD: 

21-15-9 For Time:
Back Extension
Toes-to-Bar
GHD Sit-Up

Compare this to week of 161010. If possible, scale workout in the same manner for each athlete.

TIMECAP: 8:00

Extra Work: Row 3k Time Trial