WOD 180910

1. WARM UP

9min EMOM (3rds):

  • A: 10 Push-Ups
  • B: 30s Tuck Hold
  • C: 200m Row

2. MOBILITY

  • Lats
  • Shoulders

3. SKILLS

12min E2MOM:

  • Bench Press
    • 6*8 reps@70-75%

then:

  • Strict Pull-Ups
    • 4*8 reps (if you can't do them, use a band for assistance)

4. WOD

AMRAP 13:

  • 60 Dumbbell Snatches (15/10)
  • 50 Wallball Shots (9/6)
  • 40/30-cal Row
  • 30 Burpee Box Jumps (24"/20")