WOD 181226

1. MOBILITY

  • Banded Shoulder Stretch

  • Scorpion Shoulder + Back Mobilization


2. WARM UP

5 mins:

  • 20 DUs

  • 3 Wall Walks

  • 4 Burpees


3. SKILL 1

16 mins:

  • PushPress + PushJerk + SplitJerk (3+2+1)

    • Find a beautiful Split Jerk


4. SKILL 2

EMOM 8:

  • 20 Hollow Rocks

  • 15s Top Ring Dip Hold + 15s Bottom Ring Dip Hold


5. WOD

AMWBAP 10:

  • Max rep unbroken WB shots (9/6)

  • Penalty for dropping: 15/12cal Row