WARM UP
4mins
10 Pause goblet squats
5 Skin the cats
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
G-spot trigger
SKILL/STRENGTH
Back squats 5×5
then
Double under or triple under practice
WOD
3 Rounds – each with a 3min cutoff
Run 200m
20 Pull ups
20 Handstand push ups
Rest 2mins between rounds
score is the accumalative time for all rounds
COMPETITORS
- Back squat 6×6 @ 70% + 5-10kg more
- Snatch off the blocks 3x3r @80%, 3×2 @85%, 2×1 @90%
- Dips work to a proper 3rep max
- Strict press 3×8
- Today’s WOD