WOD NOTES
Practice makes perfect.
Keep your movement strict and controlled.
Fitness
EMOM x 30
1 = Single leg superman x 1-2 (5 sec ea)
2 = Mace 360’s x 30 sec
3 = Steel club deep squat x 3-5 (slow)
Performance
EMOM x 30
1 = 20 seconds chest facing wall HS hold
2 = Mace 360’s x 30 sec
3 = Bottoms up pistol x 1-3 each
Sport
EMOM x 30
1 = Strict MU x 1-3
2 = Mace 360’s x 30 sec
3 = Free Stand HS hold x 20 sec
