171130 – “Dball, Dumbbell, Double”

Pre Class Mobility:

Spine Roll

Ham LAX

Warm up:

Coach Led Shuttle Run

Barbell Warm up

Skill/Strength:

6x2 Deadllift

WOD:

1 Round for time/20min cap

Rx:

30 DBall Cleans (100/80)

30 Dumbbell Power Cleans (50/35)

200 Double Unders

100 Wallballs

Scaled:

30 DBall Cleans (80/50)

30 Dumbbell Power Cleans (25/15)

200 Jump Rope

100 Wallballs

Mobility:

Circle up Ham Band

Spine LAX

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