WOD 181113

1. MOBILITY

  • Banded Front Rack Position Stretch

  • 5 rounds:

    • On Knees

    • Hip Extension

    • Low Squat

    • Good Morning

2. WARM UP

5min:

  • 400m Row 

  • 8 KB Swings

  • Good mornings, hands under feet

3. SKILL 1

12mins:

  • Deadlift

    • 5@65%, 5@75%, 5+@85% (of 1RM)


4. SKILL 2

EMOM 9:

  • Rower Pike Ups / 30 secs

  • Hollow Rocks / 30 secs

  • TOP Ring Row Hold / 30 secs


5. WOD

AMRAP 4: 

  • 30 Burpees-over-Rower

  • 15 Front Squats (61/43)

  • Max calorie row

2min rest, then:

AMRAP 4:

  • 30 Calorie Row

  • 15 Front Squats (61/43)

  • Max burpees over rower