WOD 190114

1. MOBILITY

  • Mobi-Quick

  • 20 good mornings (fingers under toes)

  • Banded front rack stretch

2. WARM UP

3rds:

  • 12-cal any machine

  • 12 KB waiter squats

  • 2 HS wall walks

3. SKILL 1

16mins, E2MOM:

  • Box Squats (Back)

    • 6*8 reps@50-60%

4. SKILL 2

EMOM 9:

  • 20 Hollow Rocks

  • 20 V-Ups

  • 40s Hollow Hold

5. WOD

Diane benchmark

21-15-9 (15min cap):

  • Deadlift (100/70)

  • HSPU