WOD 181230

1. MOBILITY

  • Mobi-Quick

  • Banded shoulder stretch


2. WARM UP

EMOM 6:

  • 30 OHS with wooden bar

  • 15/12-cal Row

  • 30 DUs / 90 SUs


3. SKILL 1

15mins:

  • Hang Power Snatch

    • Work up to heavy set of 3


4. SKILL 2

Tabata intervals (20/10):

  • L-sits

  • Single-arm superman thrusts (rings) / plank single-arm extensions (floor)


5. WOD

10-9-8-7-6-5-4-3-2-1 FT (20min cap):

  • Deadlift (80/60)

  • HSPU