180123 - WOD

Pre Class Mobility:

Lat LAX

Bicep Barbell Pin and Stretch

Warm up:

Teams of 2 or 3 Sprint Relay

Obstacle Course

Skill/Strength:

Gymnastics Playtime

Rope Climb/Kipping work

WOD:

21, 15, 9 Reps for time

Rx:

Dball Cleans (100/80)

Box Jump (24”/20”)

Scaled:

Dball Cleans (50/30)

Box Jump (20”/12”)

Sport:

Dball Cleans (100/80)

Box Jump (30”/24”)

Mobility:

Forearm stretches

Spine Roll

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