WOD 181118

1. MOBILITY

(10 mins)

  • Yoga L-Wallstand

  • Pass-throughs

  • Side squats

2. WARM UP

EMOM 9:

  • 45s Hang hold

  • 45s Handstand hold

  • 15-cal bike / 10-cal ski

3. SKILL 1

  • OHS

    • 3-min warmup then 12-min, E3MOM:

      • 2 x 8 @60% tempo (33x1)

      • 2 x 8 reps @70% regular speed

4. SKILL 2

Tabata intervals (20s/10s) (8 rds in 4 mins):

  • Around the Worlds

  • Pistol squats

5. WOD

"Nancy" — 5RFT (18min cap):

  • 400m run / 500m row

  • 15 OHS (43 / 30)