171116 – WOD
Pre Class Mobility:
30 Ham Floss each side
Calf LAX Smash
Warm up:
Ab Mat Waiter
Skill/Strength:
Rope Climb/Straddle Handstand Practice
WOD:
3x 6 min AMRAPs with 2 min Rest between
Rx:
20 KB Swings (53/35)
5 KB Push-Press –L (53/35)
5 KB Push-Press –R (53/35)
50 Double-unders
Scaled:
20 KB Swings (25/18)
5 KB Push-Press –L (25/18)
5 KB Push-Press –R (25/18)
50 Jump Rope
Mobility:
Calf Pole
Ham Pole