WOD 181114

1. MOBILITY

  • Banded Overhead Shoulder Stretch

  • Banded Dynamic Shoulder Activation

2. WARM UP

5mins:

  • 12m Burpee Broad Jump

  • 8 Bomb Divers

  • 30 DU/SU

3. SKILL 1

12mins:

  • Push Press

    • 5@65%, 5@75%, 5+@85% (of 1RM)

4. SKILL 2

EMOM 10:

  • 40s Swimmer

  • 40s Plank variation

5. WOD

AMRAP 10:

  • 15 Wall Balls Shots (9/6)

  • 15 Box Jump-Overs

  • 15 Push-Ups