180111 - WOD

January 11, 2018

(Compare to 170110)

Pre Class Mobility:

Front Rack PVC

 

Warm up:

5 Minutes Cardio

Lateral Drills

Clean & Jerk Breakdown

 

Skill/Strength:

10 Min Build to Power C&J Max

 

WOD:

5x3 Min AMRAPs with 1 Min Rest between

9 Burpees over Bar

6 Cleans

3 Shoulder to O/H

Rx:

Round 1@95/65

Round 2@115/85

Round 3@135/95

Round 4@155/105

Round 5@185/125

Scaled:

All Rounds at 60%

Sport:

Round 1@115/75

Round 2@155/105

Round 3@185/125

Round 4@205/135

Round 5@225/155

 

Mobility:

Tri/Lat LAX

Glute LAX

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