171212 - "Row your boat ashore"

December 12, 2017

Pre Class Mobility:

Lat Band

Quad/IT FR

 

Warm Up:

Tic Tac Toe

 

Skill/Strength:

6x1 Strict Pull-Up

or

6x3 Negative 

 

WOD:

E3MOMx6

400M Row

100’ DBall Bearhug Carry

*Slowest Round is your score

RX: 150/100

Scaled: 80/50

 

Mobility:

Circle Up

 

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