171201 – WOD

December 1, 2017

Pre Class Mobility:

Lat FR

PVC Laying Front Rack

 

Warm up:

Cindy Relay

 

Skill/Strength:

6x2 Pause Front Squats

 

WOD:

10 min AMRAP

Rx:

5 Bar Muscle-ups

5 Front Squats (205/145)

10 Burpee Over Bar

Scaled:

5 Burpee Jumping Pull-ups

5 Front Squats (65%)

10 Burpees Over Bar

 

Mobility:

Lat Band

Banded Samson

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