171213 - WOD

December 13, 2017

Pre WOD Mobility:

Front Rack PVC

Calf Pole

 

Warm Up:

Thunderstruck

Barbell warm up

 

Skill/Strength:

E2MOMx12min

3 Hang Power Clean

3 Front Squat

3 Push Jerk

*start at 60% and build up

 

WOD: 6 Min AMRAP

RX:

10 Front Squat (185/135)

20 Sit-ups

30 Double-unders

Scaled:

10 Front Squat (55%)

20 Sit-ups

30 Singles

 

Mobility:

Banded Couch

Wall Glute

Calf Lax

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