WOD 190122

1. MOBILITY

  • Banded good mornings

  • Banded lat stretch

2. WARM UP

3 rds:

  • 10 ring rows

  • 16 lunge jumps

  • 30 single-leg glute-hip brigdes (15 each side)

3. SKILL 1

16mins, E2MOM:

  • Deadlift

    • Set 1-2: 8 reps@65%

    • Set 3-4: 6 reps@75%

    • Set 5-8: 4 reps@85%

4. SKILL 2

Tabata Intervals (20/10), 4 rds (4mins total):

  • Pull-Up Top Position Hang

  • Pull-Up L-Hang

5. WOD

4 rounds (23mins total for 2 groups):

  • Row for max cals (2min)

  • Rest (3min)

*score by total calories over all 4 rounds

*if necessary, split into 2 groups and one group rows while the other rests