WOD 180813

1. WARM UP

3rds:

  • 100m Run
  • 10 Scapular Pull Ups
  • 15 Air Squats

2. MOBILITY

  • Shoulder
  • Leg

3. SKILLS

  • Power Clean
  • 3rds, 90secs, EMOM (Use Same Weights at Same Round) from the ground:
    • Shoulder Press x 6 reps
    • Push Press x 6-8 reps
    • Push Jerk x 8-10 reps

4. WOD

"Baby Helen" — 3RFT:

  • 200 Meter Run
  • 11 Kettlebell Swings (24/16 kg)
  • 6 Pull-Ups