170922-WOD

September 22, 2017

Pre-Class Mobility:
2min each side Pec LAX
3min Barbell Foam roller
 

Warm up:
4x :30/:30 off Cal Bike/Row
PVC Warm up
Snatch Balance Breakdown
 

Skill/Strength:
6x3 Pause Snatch Balance
 

WOD:
Rx:

9, 6, 3 Reps For time
O/H Squats (165/115)
Bar Muscle-ups


Scaled:
15, 12, 9

Front Squats (60%)
Burpee Pull-ups
 

Mobility:
Lat Pole
Thoracic FR
Quat FR

 

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