170914-WOD

September 14, 2017

Warm up:

Double-under Battle

Rear Delt/Lat LAX

Lateral Drills

Power Clean Breakdown

 

Skill/Strength:

EMOMx10 

2 Power Cleans (75%) + 3 Burpees Over Bar

 

WOD:

2x 5 Min AMRAPs with 2 Min Rest

Rx:

100 Double-under Buy-in then…

5 Power Cleans (155/105)

5 Burpees Over Bar

Scaled:

100 Jump Rope Buy-in then…

5 Power Cleans (155/105)

5 Burpees Over Bar

 

Mobility:

Trap LAX

Glute LAX

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