170925- WOD

September 24, 2017

Pre-Class Mobility:

2 minutes each Glute LAX

2 minutes each Quad LAX Pin and Stretch

 

Warm up:

500M Row

Lunging Hip Openers

Back Squat Breakdown

 

Skill/Strength:

3-1-3-1-3-1 Back Squats

80%-85%-80%-87%-80%-89%

 

WOD:

3 Rounds not for time

Max Distance O/H KB Carry (53/35 each arm)

Max Distance Front Rack KB Carry

Max Distance Farmer Carry

15 Bent Over Row

Max Push-ups

 

Mobility:

Pigeon

Shoulder Stretches

Spine LAX

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