171120 – WOD

November 20, 2017

Pre Class Mobility:

Wrist Mobility

Glute LAX

 

Warm up:

Coach Led Shuttle Runs

Hang Power Snatch Breakdown

 

Skill/Strength:

EMOMx10

3 Power Snatch (70% of 1RM Snatch) + 4 Burpee Over Bar

 

WOD:

For time/10 minute Cut-off

Rx:

90’ FR KB Lunges (53s/35s)

21 C2B Pull-ups

60’ FR KB Lunges (53s/35s)

15 C2B Pull-ups

30’ FR KB Lunges (53s/35s)

9 C2B Pull-ups

Scaled:

90’ Walking Lunges

21 Ring Rows

60’ Walking Lunges

15 Ring Rows

30’ Walking Lunges

9 Ring Rows

 

Mobility:

Lat LAX

Trap LAX

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