WOD 181207

1. MOBILITY

  • Banded Lateral Hip Stretch

  • Banded Weighted Ankle Stretch


2. WARM UP

AMRAP 8:

  • AbMat Sit-Ups

  • On every minute: 25 DUs / SUs (Start from 1:00)


3. SKILL

EMOM 12:

  • Squatting Stamina @55% of Front Squat 1RM

    • Odd Minutes: 3 Front Squats

    • Even Minutes: 6 Back Squats


4. WOD

"Jackie" — For Time (20min time cap):

  • 1000m Row

  • 50 Thrusters (20/15)

  • 30 Pull-Ups