WOD 181202

1. MOBILITY

  • Banded front rack stretch (2x15s/side)

  • Banded over-the-shoulder stretch (standing on band) (2x15s/side)

  • 2x12 Good mornings (hands under toes)


2. WARM UP

  • 4 twisting lunge walks

  • 4 bear walks

  • 2 frog jumps

  • 2 worm walks

  • 2 sideways wall walks (handstand)


3. SKILL 1

15 mins:

  • Bench Press

    • 3@70%, 3@80%, 3+@90% of 1RM


4. SKILL 2

1 round of “Bring Sally Up” (~3mins):

  • OHS (20/15/8/dowel)

    * if too tired, lower bar to back squat position


5. WOD

For time:

  • 400m Run

  • 16 HSPU

  • 4 Snatches (43/30)

  • 300m Run

  • 12 HSPU

  • 8 Snatches

  • 200m Run

  • 8 HSPU

  • 12 Snatches

  • 100m Run

  • 4 HSPU

  • 16 Snatches