WOD 181218

1. MOBILITY

  • Banded Lunge Stretch

  • Yoga L Stand (3 up/down)


2. WARM UP

5 mins:

  • 8 WB Cleans

  • 8 KB Swings

  • 12m Chameleon


3. SKILL 1

12 mins:

Deadlift

  • 10 - 10 - 10

  • (constant heavy weight, heavier than the week before)

  • ~80% intensity

3. SKILL 2

EMOM 9:

  • 5 Rower Pike Ups

  • Handstand Hold (30-45 secs)

  • Pull-Up Bar Hold (30-45 secs)


4. WOD

"Bertie" — AMRAP 10:

  • 10 Burpees

  • 250m Row/other machine

  • 10 Air Squats

  • 250m Row/other machine

  • 10 Burpees