WOD 181204

1. MOBILITY

  • Hamstring Stretch

  • Banded Lat Stretch


2. WARM UP

5 mins:

  • 15 cal Ski/Bike

  • 8 Kippings

  • 8 Push-Ups


3. SKILL

12 mins:

  • Deadlift

    • 10 - 10 - 10 (constant moderate weight, ~50%)

4. WOD

For time (20min time cap):

  • Buy-In:

    • Run 200m

  • Then, 3 rds:

    • 12 Pull-Ups

    • 9 Ring/Box Dips 

    • 6 HSPU / 3 Wall Walks

  • Cash-Out:

    • Run 200m