180122 - “Doctors Orders”

January 22, 2018

Pre Class Mobility:

Glute Lax

Ham Box LAX

 

Warm up:

PVC Warm up

Partner Chinese Shoulder Opener

3 Rounds for Quality

10 O/H Squats

5 Inchwarm with Push-ups

:30 Relaxed Hang

 

Skill/Strength:

EMOMx10

Odds: 3 O/H Squats

Evens: 30 Double-unders

 

WOD:

3 Rounds for time

Rx & Sport:

50 Air Squats

35 Push-ups

20 Cal Row

Scaled:

40 Air Squats

30 Incline Push-ups

20 Cal Row

 

Mobility:

Circle-up Shoulder Stretches

Spine Roll

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