WOD 180919

1. WARM UP

1rd:

  • 20 Scapular Pull-Ups
  • 20 Scapular Push-Ups
  • 10cal Row

2. MOBILITY

  • Chest
  • Shoulders

3. SKILLS

12mins, E2MOM:

  • Bench Press
    • 6*8 reps@65-75%

then:

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

4. WOD

AMRAP 20:

  • 30 Overhead Squats (30/25)
  • 30 Box Jumps (24/20)
  • 30 Toes to Bar
  • 30/21-cal Row