WOD 181201

1. MOBILITY

  • Shoulder Activation

  • Hip Stretches

2. WARM UP

5 mins:

  • 12 KB Swings

  • 12 Kippings

  • Burpee Broad Jumps (12m)


3. SKILL

15 mins:

  • Overhead Squat

    • Heavy Double (Build up & repeat 3 sets with heavy)


4. WOD

AMRAP 12:

  • 36 DUs / 72 SUs

  • 12 Hang Power Cleans (43/30)

  • 36 DUs / 72 SUs

  • 12 C2B Pull-Ups

Rest 5 mins, then:

AMRAP 5 [Benchmark]:

  • Bar-Facing Burpees