171222 -WOD

December 22, 2017

 

Pre Class Mobility:

Front Rack PVC

Glute LAX

 

Warm up:

AbMat Waiter

Lunging Hip Openers

 

Skill/Strength:

4x8 Front Squat

 

WOD:

8min AMRAP

3, 6, 9, 12, 15… 

Rx:

Thrusters (95/65)

T2B

Scaled:

Thrusters (40% of 1RM)

T2P

 

Mobility:

Couch

Wall Glute

 

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