WOD 190109

1. MOBILITY

  • Floor Pec Stretch

  • Banded Lat Stretch

  • Banded Lateral Hip Stretch

2. WARM UP

2 rds:

  • 10-cal row

  • 10 MB cleans

  • 10 ring rows

3. SKILL 1

15mins:

  • Power Cleans

    • Work up to heavy set of 3

4. SKILL 2

8mins, E2MOM:

  • Tempo Strict Pull-Ups

    • 4x8 x331

5. WOD

AFAP (20min cap):

  • 60 DUs / 180 SUs

  • 5 rounds of Cindy

  • 40 DUs / 120 SUs

  • 3 rounds of Cindy

  • 20 DUs / 60 SUs

  • 1 round of Cindy

* One round of Cindy = 5 pull-ups, 10 push-ups, 15 air squats