WOD 190227

1. MOBILITY

  • Banded front rack stretch

  • Barbell shoulder rotations (front & back)

2. WARM UP

3 rds:

  • 20s / arm: Bottoms-Up KB OH Walk (YouTube video link below)

  • 20 mountain climbers

3. WL

Shoulder Press

3min warmup + 9mins E3MOM:

  • Set 1: 5 x 75%

  • Set 2: 3 x 85%

  • Set 3: 1+ x 95%

4. GYMNASTICS

  • Plank Up-Downs to "Bring Sally Up"

5. WOD

1RFT (20-min cap):

  • 16 Cleans (61/43)

  • 400m Run

  • 12 Cleans (61/43)

  • 300m Run

  • 8 Cleans (61/43)

  • 200m Run

  • 4 Cleans (61/43)

  • 100m Run