180108 – WOD

(Compare to 160107, 170105)

Pre Class Mobility:

Barbell FR

Quad LAX

Warm up:

PVC Game

PVC Warm-up

Snatch Breakdown

Skill/Strength:

EMOMx10 3 Pos Squat Snatch

WOD:

For time/10min Cut-off

Rx:

21 O/H Squat (95/65)

9 Cal Row

15 O/H Squats (115/85)

15 Cal Row

9 O/H Squats (155/105)

21 Cal Row

Scaled:

21 Front Squats (55/35)

9 Cal Row

15 Front Squats (75/45)

15 Cal Row

9 Front Squats (95/65)

21 Cal Row

Sport:

21 O/H Squat (95/65)

9 Cal Row

15 O/H Squats (135/95)

15 Cal Row

9 O/H Squats (185/135)

21 Cal Row

Mobility:

Quad Pin and Stretch

Spine Roll

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