WOD NOTES:
Some shoulder and core stability work followed by a quick MetCon.
Happy Thursday.
Fitness and Performance
4 sets:
Elbows out ring row x 8 (pause at top)
Band external rotation x 10
Hollow hold x 15-20 seconds
4 RFT:
30 Calorie Row
30 KB Swings
30 Sit ups
Performance 24/16kg
Sport
Power Jerk 5 x 3 @60-70%
BTN Push press + OHS 5 x 3 + 1
3 RFT:
500 m row
20 Wall balls 20/14
15 T2B
