171010 – WOD
Pre Class Mobility:
Ham Box LAX
2 Min Wall Glute each side
Warm up:
AbMat Waiter
Skill Strength:
Post WOD Midline
100 Hollow Rocks
Accumulate 2:00 Plank
Accumulate 1:00 Each Side Plank
WOD:
For time/30min Cut-off
Rx:
100 Wallball Shots
100 Double-unders
1200m Medball Run (20/14)
100 Double-unders
100 Wallball Shots
Scaled:
100 Wallball Shots
100 Double-unders
1200m Medball Run
100 Double-unders
100 Wallball Shots
Mobility:
Dual LAX Spine Roll
Calf Pole
DD/Cobra