WOD 190325

1. MOBILITY

  • Mobi-Quick

  • Barbell shoulder rotations (front)

2. WARM UP

2 rds:

  • 30 DUs / 90 SUs

  • 10 side squats, alt sides

  • 6 dive bombers

3. WL

Front Squat

6min warmup + 9mins E3MOM:

  • Set 1: 3 x 70%

  • Set 2: 3 x 80%

  • Set 3: 3+ x 90%

4. GYMNASTICS

EMOM 6

10 Barbell roll-outs (use WOD weight)

20 V-Ups

20 hollow rocks

5. WOD

AMRAP 15:

3..6..9.. SDHP (52/35)*

9 Ring dips / box dips

*increase SDHP reps by 3 each round