WOD 181209

1. MOBILITY

8 mins:

  • Banded front rack stretch

  • Mobi-Quick

2. WARM UP

5 mins:

  • 200m row

  • 32 mountain climbers

  • 16 HS elbow taps


3. SKILL 1

12 mins:

  • Back squat

    • 10-10-10 (@50-60%1RM)


4. SKILL 2

HSPU practice (15 mins total):

  • Demo different styles

  • E2MOM 10mins:

    • 8 HSPU (any style)


5. WOD

4RFT (20min cap):

  • 400m row

  • 16 KB Lunges (2*24/16)

  • 2 sideways HS wall walks (6m)