WOD 20th November 2017

19 Nov WOD 20th November 2017

Warm Up+ Mobility

Thoracic+ Scap mob

Core activation

HSPU
Skill Superset

3×4 Slow negatives (wall or box)

3×10 Shoulder Taps (Push Up or Pike Position)

Strength Superset

3×10 seated DB press

3x 30 sec HS Hold

Work Capacity

12 min AMRAP

4x Front Squat (80/55) 6x burpee box jump over 400m Run