WOD 181214

1. MOBILITY

  • Banded Pidgeon Hip Stretch

  • Banded Weighted Ankle Stretch


2. WARM UP

5 rds, Tabata (20 on - 10 off):

  • WB Cleans

  • Jumping Lunges

  • SUs

  • KB Swings


3. SKILL

EMOM 12:

Squatting Stamina @58% of Front Squat 1RM

  • Odd Minutes: 3 Front Squats

  • Even Minutes: 6 Back Squats

4. WOD

2 2min rounds of:

  • 15-cal Row

  • Max T2B

*Rest 1min between sets/rounds


2 2min rounds of:

  • 15-cal Row

  • Max Push-Ups

*Rest 1min between sets/rounds