WOD 190130

1. MOBILITY

  • Banded lateral hip stretch

  • Banded lat pulldown stretch

2. WARM UP

2 rds:

  • 30 single-leg glute-hip bridges (15 each leg)

  • 20 OHS with wooden bar

  • 10 ring rows

3. SKILL 1

20mins, E2MOM:

  • Squat Snatch

    • 6*4 reps@75-80%

4. SKILL 2

Practice 8 mins:

  • GHD hip extensions

5. WOD

EMOM 15:

  • 10 GHD hip extensions

  • 10-cal Ass Bike

  • 10 Burpees-Over-Bar

  • 5 Squat Snatches (43/30)

  • 5 BMU / 7 C2B Pull-Ups / 9 Pull-Ups