WOD 190102

1. MOBILITY 

  • Yoga L-Sit (up & down)

  • 2x10 Banded good mornings


2. WARM UP

EMOM 6:

  • 12-cal row

  • 16 KB swings

  • 20 hollow rocks


3. SKILL 1

16mins, E2MOM:

  • Deadlift

    • Set 1-2: 8 reps@60%

    • Set 3-4: 6 reps@70%

    • Set 5-8: 4 reps@80%


4. SKILL 2

4 mins: 

  • Rowing practice


5. WOD

AFAP:

  • 2k row benchmark