180116 – “Divided by 5”

January 15, 2018

(Compare to 170118)

Pre Class Mobility:

Ham LAX on box

Trap LAX

 

Warm up:

Coach Led Shuttle runs

3 Rounds for quality:

10 Good Mornings

10 Air Squats

10 Burpees

 

Skill/Strength:

Post WOD

:45 on :15 off alternating between

Cal Bike/Row

Planks with opposing reach

 

WOD:

5 Rounds for time

Rx:

11 Deadlifts (205/145)

11 Wallball Shots

11 Cal Row

11 Push-ups

Scaled:

11 Deadlifts (60%)

11 Wallball Shots

11 Cal Row

11 Push-ups

Sport:

11 Deadlifts (225/155)

11 Wallball Shots

11 Cal Row

11 HSPUs

 

Mobility:

Ham Band

Spine Roll

 

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