WOD 10th November 2017

09 Nov WOD 10th November 2017

Warm Up Focus: Thoracic+ Scap mob/Core Activation

HSPU

Skill

3×3 Slow negatives (wall or box)

3×20 sec frog stand or head stand

Strength

3×10 seated DB press

3x 30 sec hollow

Work Capacity

12 Min EMOM
Dl 3@70%
8x Heavy Russian KB Swing

(focus on ballistic glute firing and quad lock, with tight core)