WOD 190313

1. MOBILITY

  • Banded lat pulldown stretches (front & side positions)

  • Banded weighted ankle stretch

2. WARM UP

2 rds:

  • 20 DUs / 40 SUs

  • 20 OHS with wooden bar

  • 10 Kippings

3. WL

Snatch

4min warmup +6mins E2MOM:

  • Set 1: 5 x 40%

  • Set 2: 5 x 50%

  • Set 3: 5 x 60%

4. GYMNASTICS

EMOM 8 (2 rds):

  • 30s Plank

  • 30s Side Plank with Leg Raise

  • 30s Side Plank with Leg Raise

  • 30s Hollow Hold

5. WOD

AMRAP 12:

  • 64 DUs / 128 SUs

  • 16 Pistols

  • 4 BMU / burpee pull-ups