WOD 190219

1. MOBILITY

  • Banded 2-hand pec pulldown stretch (see photo below)

  • Floor pec stretch

2. WARM UP

2 rds:

  • 20 mountain climbers

  • 5 Dive bombers

3. WL

Bench Press

3min warmup + 9mins E3MOM:

  • Set 1: 5 x 40%

  • Set 2: 5 x 50%

  • Set 3: 5 x 60%

4. GYMNASTICS

10mins:

  • Practice rope ascents

5. WOD

EMOM 15:

  • 20 GHD hip extensions

  • 16 Burpees

  • 12-cal Assault Bike

  • 8 SDHP (50/35)

  • 4 Rope ascents