180118 - WOD

January 18, 2018

Pre Class Mobility:

Pec ART

Banded Couch

 

Warm up:

3 Min Jump Rope Running

4:00 for Quality

10 Medball Cleans

30’ O/H Walking Medball Lunge

10 Wallball Shots

30’ Medball Lunges with Twist

 

Skill/Strength:

10x1Turkish Get-up

Or 10 minutes working on Turkish Get-up Technique 

 

WOD:

5x 3min AMRAPs with 2 min Rest between

Rx & Sport:

500M Row

100’ Sled Push(6/4)

Max DUs

Scaled:

400M Row

100’ Sled Push(3/1)

Max Jump Rope

 

Mobility:

Circle-up

Wall Glute

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