170927- "Doubled Over"

Pre Class Mobility:

30 Ham Floss each leg

Adductor FR

Warm up:

Spine Rocks>Army Crawl>10 Side Swings

Flache>Crabwalk>5 Ankle Sits

Skill/Strength:

Post WOD

EMOMx12 (4 rounds)

Min 1: 15 GHD Sit-ups

Min 2: Shuttle-run

Min 3: 20 Back Extentions

WOD:

For reps

8min AMRAP

10 T2B

30 DUs *Scale with T2P and Jump Rope

Rest 4 Minutes

8 Min AMRAP:

Max WB Shots (20/14)

Everytime you break do 15 AbMat Sit-ups

*Modify with lighter or heavier Medicine Ball

Mobility:

Circle-up – Glute/Quad/Stomach

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