WOD 190203

1. MOBILITY

  • Pass throughs

  • Elbows inside legs

  • Floor wrist mobilizations

2. WARM UP

2 rds:

  • 10 scapular pull-ups

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

  • 10 burpees

3. SKILL 1

12mins, work up to heaviest complex of:

  • 1 shoulder press, 2 push presses, 3 push jerks

4. SKILL 2

10mins:

  • GHD Sit-Up Practice

5. WOD

AMRAP 10:

  • Lunge Jumps (4 .. 8 .. 12 .. )

  • V-Ups (4 .. 8 .. 12 .. )

  • Max rep unbroken HSPU

*each round add 4 reps to lunge jumps & V-ups but only count HSPU