WOD 181106

1. MOBILITY

  • Banded Lunge Stretch

  • Scorpion Shoulder Stretch


2. WARM UP

5 minutes:

  • 400m Row 

  • 8 KB Swings

  • 8 Good mornings, hands under feet


3. SKILL 1

E3MOM 15:

  • Deadlift

    • 5-5-5-5-5 (Build to a heavy set of 5)


4. SKILL 2

EMOM 6:

  • L-Sit / 30-45 secs

  • Pistols / even number!


5. WOD

AMRAP 10:

  • 15 Box Jump-Overs

  • 15 KB Swings (16/24)

  • 15 Down-Ups