180124 - WOD

(Compare to 170126)

Pre Class Mobility:

PVC Front Rack

Lat Band

Warm up:

5 Minutes cardio

Cindy Tic Tac Toe Relay

Skill/Strength:

6x1+1+1

Squat Clean + Front Squat + Split Jerk

WOD:

For time:

Rx:

40/30 Cal Row

10 Thrusters (135/95)

5 Bar Muscle-ups

Scaled:

40/30 Cal Row

10 Thrusters (65%)

5 Burpee Pull-ups

Sport:

40/30 Cal Row

10 Thrusters (165/115)

5 Bar Muscle-ups

Mobility:

Quad LAX Pin and Stretch

Lat LAX