WOD 181127

1. MOBILITY

  • Banded Lunge Stretch

  • Dynamic Achilles tendon stretch (3x15 secs)

2. WARM UP

3 rds:

  • 250m Row

  • 8 Burpees-over-rower

3. SKILL 1

15 mins:

  • Back Rack Lunge

    • 10-10-10-10 (5 each leg)

4. SKILL 2

EMOM 9:

  • Wall-facing Handstand Hold / 30-45 secs

  • 20 Hollow Rocks

  • 30-60 DUs / SUs

5. WOD

AMRAP 8:

  • 30 Back Squats (35/25) [from ground]

  • 15 Burpees-over-bar