WOD 181215

1. MOBILITY

  • Banded Lateral Hip Stretch

  • Banded Weighted Ankle Stretch


2. WARM UP

5 mins:

  • 30s HS Hold (wall)

  • 10 Waiter Squats

  • 8 Down Dog -> Plank


3. SKILL

DB Practice, 25 mins, 5 rds:

  • 10 Single Arm OHS (5 each side)

  • 12 Narrow DB Floor Presses

  • 4 Weighted Strict Pull-Ups


4. WOD

AMRAP 12:

  • 8 Man Makers (17.5/12.5)

  • 50 DU / 100 SU

  • 4 Muscle-Ups (4 Burpee C2B PU / 8 Pull-Ups / 16 Ring Rows)

  • 12 cal machine (Ski > Bike > Row)