WOD 181213

1. MOBILITY

  • T-Spine Mobilization

  • 1-min dead hang


2. WARM UP

3 rds in teams of 2:

  • 20 Clapping Push-Ups

then:

  • Partner A: Down Dog

  • Partner B: Crawl under Partner A

First team to finish: No Burpees

Everyone else: 10 Burpees


3. SKILL 1

10mins:

Body Armor:

  • 2-min Pull-Up Bar Hold

  • 2-min GHD Supine Hold

  • 2-min Chin-Over-Bar Hold


4. WOD

3 rds, 30s on / 15s off:

  • A V-Ups

  • B Seated Leg Raises

  • C Single Leg alternating V-Ups

  • D Side Plank Hip Pulses (left)

  • E Side Plank Hip Pulses (right)