180109 - WOD

(Compare to 170106)

Pre Class Mobility:

Lat Lax

Pec Lax

Warm up:

Tic Tac Toe

3 Rounds NFT

5 Hanging Leg Raises

5 Inchworm with Push-ups

10 Lunges

Skill/Strength:

Post WOD:

14 Min EMOM

Odds: 35 Seconds Max T2B

Evens: 35 Seconds Max DUs

WOD:

3 Rounds for time

Rx:

15 T2B

30 KB Swings

500M Row

Scaled:

15 T2B

30 KB Swings

500M Row

Sport:

15 T2B

15 Ring Dips

500M Row

Mobility:

Lat Band

DD/Cobra

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