WOD 190111

1. MOBILITY

  • Barbell shoulder rotations (front & back)

  • Yoga Wall L-Sit (down and up)

  • Floor wrist stretches (top and bottom)

2. WARM UP

EMOM 6:

  • 45s HS hold

  • 12 burpees

  • 12-cal any machine

3. SKILL

8mins, E2MOM:

  • Shoulder Press

    • 4*8 reps@65-75%

6mins, E2MOM:

  • Push Press

    • 3*4 reps@85%

4. WOD

AFAP in teams of 2 (25-min cap):

  • Run 800m (full distance together)

  • Row 1000m (take turns)

  • Run 800m (full distance together)

  • Row 600m (take turns)

  • Run 800m (full distance together)

  • Row 400m (take turns)