WOD 181211

1. MOBILITY

  • 5 BJJ Back Rolls (Toes touch the ground)

  • ...then 5 rds of:

    • On Knees - Hip Extension - Low Squat - Good Morning

2. WARM UP

Practice 10 mins:

  • Turkish Get-Ups 

    • 3-3-3


3. SKILL

12 mins:

  • Deadlift

  • 10 - 10 - 10 (constant heavy weight, ~70% intensity)


4. WOD

For Time (15min cap):

Cash-In: 300m Run

3RFT:

  • 7 HSPU / Pike-Ups

  • 12m KB Front Rack Lunge Walk (20/12)

  • 10 Single Arm DB Snatches (20/15)

Cash-Out: 300m Run