WOD 181110

1. MOBILITY

  • Banded Lateral Hip Stretch

  • Banded Weighted Ankle Stretch

2. WARM UP

5 minutes:

  • 400m run / 40 Mountain Climbers

  • 8 KB Swings

  • Burpee broad jumps


3. SKILL 1

15 minutes:

  • Pause Front Squat + Front Squat 

    • (5*(3+1)@70-80%)


4. SKILL 2

EMOM 6:

  • Plank Side Hold / 40 secs

  • 10 Box Jump-Overs


5. WOD

AMRAP 12:

  • 12/9 cal Row

  • 12 KB Swings (16/24)

  • 12 HSPU