WOD 181221

1. MOBILITY

  • Banded Lateral Hip Stretch

  • Banded Weighted Ankle Stretch


2. WARM UP

5 mins, increase reps by 2 each round:

  • 2 Burpees

  • 2 Air Squats

  • 2 KB Good Mornings


3. SKILL

EMOM 12:

  • Squatting Stamina @61% of Front Squat 1RM

    • Odd Minutes: 3 Front Squats

    • Even Minutes: 6 Back Squats


4. WOD

"Smooth Criminal" — AMRAP 15:

  • 60 DU/100SU

  • 30 WB shots (9/6)

  • 15 Deadlifts (84/55)