171011 – WOD

Pre Class MOB:

2min Tri/Lax LAX

Thoracic FR

Warm up:

4x :30 on/off Burpees

4 minutes

5 Inchworm>Crabwalk

2 Skin-the-cats>Lunge

Skill/Strength:

5x5 Strict Press/Pull-up

WOD:

8 Min AMRAP

Rx:

12 Alternating Dball Cleans (100/80)

9 Strict HSPUs

6 Bar MUs

Scaled:

12 Alternating Dball Cleans (50/30)

9 Push-ups

6 Ring Rows

Mobility:

Lat Band

Pec Band

Ham Twist

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