WOD 181122

1. MOBILITY

  • Mobi-Quick

  • Scorpion Bag Mobilization (Front+Bag)


2. WARM UP

2 rounds:

  • Scapular Pull-Ups

  • 200m Run

  • WB Cleans

3. WOD

AMRAP 10 x 3:

  • 300m run

  • 20 KB Swings (24/16)

  • 15 Pull-Ups

Rest 5 mins

  • 500/400m Row

  • 20 Box Jumps (24/20)

  • 15 T2B

Rest 5 mins

  • 20/15cal Bike

  • 20 WB Shots (9/6)

  • 15 Burpees