WOD 181030

1. WARM UP

1rd:

  • 400m Run

  • 20 barbell Thrusters

  • 1min Hollow Hold

2. MOBILITY

  • Shoulders

  • Back

3. SKILL

20 mins Practice:

  • Barbell Row

    • 6*6 reps

  • DB Shoulder Press

    • 6*6 reps

*Tempo: 3 secs down

4. WOD

27-21-15-9:

  • Wallball shots (9/6)

  • Pull-Ups

  • Calorie Row

200 Meter Run After Each Round