171204 - “Hole in the Boat”

Pre Class Mobility:

Lat LAX

Front Rack PVC

Warm up:

Thruster Breakdown

3 Rounds not for time

10 Cal Row

10 Barbell Thrusters

10 Side Swings

Skill/Strength:

5x5 Thruster

WOD:

For time

30 Thrusters

30 C2B Pulls-ups

30 Cal Row

Rest 2:00

20 Thrusters

20 C2B Pulls-ups

20 Cal Row

Rest 2:00

10 Thrusters

10 C2B Pulls-ups

10 Cal Row

Rx: (115/75)

Scaled: 50% of 1RM, Ring Rows

Mobility:

Circle up - Forearm Stretch

Hips/Quads

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