170811 – WOD

August 10, 2017


Warm up:
Lateral Dills
3 Pos Clean Breakdown
3 Rounds NFT
8 Front Squats w/ empty BB
8 Push-ups
 

Skill/Strength:
6x 3 Position Clean Complex
 

WOD:

21, 15, 9 Reps for time
Rx:
Front Squats (165/115)
Ring Dips
Cal Bike
Scaled:
Front Squats (70% of Complex)
Ring Push-ups
Cal Row
 

Mobility:
Quad LAX
Couch
Pec Band

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