WOD 181212

1. MOBILITY

  • Rolling out Lat & Chest with Ball

  • 10 Banded External Shoulder Rotation (each arm)


2. WARM UP

5 mins:

  • Glute-Hip Bridges

  • 8 Bomb Divers

  • 30 DU / 60 SU


3. SKILL 1

15 mins:

  • Push Jerk

    • 3-3-3-3-3


4. SKILL 2

EMOM 6:

  • 10-cal Machine (change each round if possible)

  • 10 Ab-Mat Sit-Ups


5. WOD

21-15-9 FT (10min cap):

  • OHS (60/45)

  • Box Jumps (24/20)