WOD 181125

1. MOBILITY

  • Barbell shoulder stretches (front & back)

  • Active Samsons

2. WARM UP

5 mins:

  • 8 Dive bombers 

  • 16 MB cleans

  • 24 OHS with wooden bar


3. SKILL 1

  • Thrusters (15 mins)

    • 5@50%FS1RM, 4@60%, 2+@70%


4. SKILL 2

Tabata intervals, alternating movements (20/10) (4mins): 

  • Rower Pike-Ups

  • Hollow hold


5. WOD

27-21-15-9 FT:

  • WB shots (9/6)

  • Push-ups 

  • Cal Row / Bike / Ski