WOD 181219

1. MOBILITY

  • Banded Overhead Shoulder Stretch

  • Roll out chest and lats


2. WARM UP

5 mins:

  • 8 Bomb Divers

  • 12 Kippings

  • 16 KB Good Mornings


3. SKILL 1

15 mins:

  • Split Jerk

    • 3-3-3-3-3


4. SKILL 2

3RFT:

  • 12 cal Machine (change each round if possible)

  • 12 Ab-Mat Sit-Ups


5. WOD

AMRAP 8, increase reps by 2 each round (2,4,6,8…):

  • 2 KB Snatches (light weight)

  • 2 BJO (24/20)