WOD 14th December 2017

13 Dec WOD 14th December 2017

Warm Up+ Mobility Lat activation Hip flexors

TTB
Skill Superset Wall Spinal Flexion 3×3 Kipping Straight leg raise 3×10
Strength Superset Dragon Flag 3×3 10 sec lower 3×10 Beat Swing + lat pull

Work Capcity

EMOM 15 Mins
10 Wall Ball (20/14)
10 Burpee

Both movements to be completed in the minute. Reduce reps by 2 if unable to do 10