180112 - WOD

Pre Class Mobility:

Quad FR

Lat FR

Warm up:

Double-under battle

4:00 of 10 Kips, 10 DB Snatches, 10 Air Squats

Skill/Strength:

Post WOD, NFT

20 Strict T2B

30 Kipping T2B

60 AbMat Sit-ups

WOD:

3 Rounds for max MUs

0:00-2:00 - 30 DB Snatches

2:00-4:00 - 30 Wallball Shots

4:00-5:00 - Max Bar Muscle-ups

5:00-6:00 - Rest

Rx & Sport: (50/35), (20/14)

Scaled: (25/15), Air Squats

Mobility:

Trap Lax

Snap Lax

Couch

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