WOD 190304

1. MOBILITY

  • Mobi-Quick

  • Barbell shoulder rotations (front)

2. WARM UP

2 rds:

  • 8-cal bike or ski

  • 10 scapular pull-ups

  • 12 squat jumps


3. WL

Front Squat

6min warmup + 9mins E3MOM:

  • Set 1: 5 x 75%

  • Set 2: 3 x 85%

  • Set 3: 1+ x 95%

4. GYMNASTICS

Kipping Pull-Ups

  • Practice 12mins


5. WOD

Tabata Stations (20s work / 10s rest) for 4 rounds (10mins total):

  • A: Bike (cals)

  • B: Push-Ups

  • C: L-Sit (secs)

  • D: Burpees

  • E: Pull-Ups

* Keep a running score throughout all stations and record at the end of the WOD