WOD 190327

1. MOBILITY

  • Good mornings, fingers under toes

  • Active Samsons

2. WARM UP

2 rds:

  • 12cal row

  • 12 squat jumps

  • 12 ring rows

3. WL

Deadlift

6min warmup + 9mins E3MOM:

  • Set 1: 3 x 70%

  • Set 2: 3 x 80%

  • Set 3: 3+ x 90%

4. GYMNASTICS

4 rounds of Tabata Intervals (20s work /10s rest):

  • L-Hang

  • Chin-Up Top Position Hold

5. WOD

EMOM 15:

  • A. 16 BBJO

  • B. 16 HSPU

  • C. 16 GHD hip extensions

  • D. 16 Pistols

  • E. 3 Rope climbs