171228 - WOD

December 28, 2017

Pre Class Mobility:

Rear Delt LAX

Calf LAX

 

Warm up:

Cone Ball

Shoulder Progressions

Kipping Breakdown

 

Skill/Strength:

Gymnastics Playtime; Kipping Focus

Option A) 12mins of Kip>Kipping Pull-ups>Bar Muscle-ups work
Option B) EMOMx12 1-5 Bar MUs for quality, Max Distance HS Walk

 

WOD:

15 Min AMRAP

Rx:

15 WB Shots (20/14)

30 Alt DB Snatch (50/35)

60 DUs

Scaled:

15 Air Squats

30 DB Snatch (20/15)

60 Jump Rope

 

Mobility:

Circle-up Shoulders

Calf Pole

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