180126 - WOD

Pre Class Mobility:

30 Ham Floss Each Leg

Rear Delt LAX

Warm up:

Farmers and Lumberjacks

Barbell Warm up

3 Rounds for quality

10 Dumbell Snatch

10 Lunges

20 Jumping Jacks

Skill/Strength:

4x8 Deadlift

WOD:

3 Rounds for time

Rx & Sport:

10 Burpee Over Dumbell

20 Dumbell Snatch

30 Wallball Shot

Scaled:

10 Burpees

20 Dumbell Snatch

30 Air Squats

Mobility:

Circle-up

Ham Band

Shoulder Band

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