Thursday October 9th WOD

Thursday October 9th WOD

WARM UP - Coach's choice


  • Mobility by Ms. Heather



  • At the count of 3,2,1…Go - each athlete will do 1 push up & 1 sit up. Then, wait until 1:00 and do 2 push ups & 2 sit ups. Increase each movement by one rep minute until you cannot complete all sits ups and push ups in that minute.


GHD Work - NFT

   - break these sets up as you see fit. Focus on technique, not speed.

  • Hyperextensions 3 x 10
  • Back Extensions - 3 x 10

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