WOD 181216

1. MOBILITY

  • Floor Pec Stretch (45s, both sides, 2x)

  • Bar Lat Stretch (12s, up+down, both sides, 2x)

  • Active Samsons (20s each side, 2x)

2. WARM UP

5 mins:

  • 6 Jumping Pull-ups

  • 8 Dive Bombers

  • 10 Lunge Jumps


3. SKILL 1

E2MOM, 16mins:

  • Bench press

    • 8*8 reps@75%


4. SKILL 2

E2MOM, 10 mins:

  • 2 rope ascents


5. WOD

AMRAP 15:

  • 15 Front squats (50/35)

  • 15 Push-Ups

  • 15 T2B