WOD 190120

1. MOBILITY

  • Couch stretch

  • Banded shoulder stretch

  • Upward dog / downward dog

2. WARM UP

5mins:

  • 25 DUs / 75 SUs

  • 8 burpee broad jumps

  • 30s handstand hold

3. SKILL 1

16mins, E2MOM:

  • Back Squat

    • 8*8 reps@75-80%

4. SKILL 2

9min EMOM:

  • 20 Rower pike-ups

  • 20 V-Ups

  • 30s Hollow Hold

5. WOD

For time (20-min cap):

Buy-in: 80 DUs / 240 SUs

8 RFT:

  • 10 Pull-ups

  • 10 single-leg squats

Cash-out: 400m run