WOD 190305

1. MOBILITY

  • Banded lat pulldown stretch

  • Bench T-spine extension (with wooden bar)

2. WARM UP

  • 12m twisting lunge walks

  • 12m bear walks

  • 12m chameleon crawls

  • 12m bunnie hops

  • 12m worm walks

3. GYMNASTICS

Strict Pull-Ups

E2MOM, 10mins:

  • 10-9-8-7-6

Rest 2 mins, then:

Kipping / Butterfly Pull-Ups

EMOM, 5mins:

  • 10-9-8-7-6

4. WOD

5RFT (15min cap):

  • 60s HS hold (total time)

  • 12 Front rack lunges (43/30)

  • 300m Run