171220 - WOD

December 20, 2017

Pre Class Mobility:

Rear Delt/Lat LAX

Front Rack PVC

 

Warm up:

Rowling

Push Press Breakdown

3 Rounds NFT

-5 Clean and Push Press with empty bar

-10 Jumping Lunges

-15 Jumping Jacks

 

Skill/Strength:

5x5 Push-Press

 

WOD:

E4MOMx 5 Rounds (20 minutes)

Rx:

30 Ait Squats

20/15 Cal Row

7 Clean & Jerk (155/105)

*Slowest Round is your score

Scaled:

30 Air Squats

15/10 Cal Row

7 Clean & Jerk (155/105)

*Slowest Round is your score

 

Mobility:

Trap LAX

Couch

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