WOD 190117

1. MOBILITY

  • Barbell shoulder rotations (front & back positions)

  • Mobi-Quick

  • Floor wrist stretches

2. WARM UP

  • Capture the WB — 2 teams (until 5 points or 5mins)

3. SKILL 1

12mins, E2MOM:

  • Front Squat

    • 6*8 reps@65%

4. SKILL 2

9min EMOM:

  • 30s L-sits (between rings or boxes)

  • 3 rope ascents

  • 45s HS Hold

5. WOD

AMRAP 12:

  • 15-cal Assault Bike

  • 12 Push Jerks (40/30)

  • 9 Burpees-over-bar