170919 – WOD

September 19, 2017


Pre-Class Mobility:
3min Thoracic Dual LAX
2min each Calf LAX
 

Warm up:
10 Down-ups>30’ Medball Lunge w/ Twist
15 Wallball Shots>30” O/H Walking Lunge

 

Skill/Strength:

Post WOD

4x400M Runs 1 Min Rest
 

WOD:

For time/15min Cut-off
Rx:
300’ O/H Lunge (45/35)
30 DBall Cleans (100/80)
400M FR KB Carry - switch every 100M (53/35)
800M Run
Scaled:
300’ Walking Lunge
30 Dball Cleans (50/30)
200M KB Carry
800M Run
 

Mobility:
Ham Twist
Calf Pole

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