180129 - WOD

(Compare to 170113)

Pre Class Mobility:

Glute LAX Pin and Stretch

Calf LAX

Warm up:

Coach Led Shuttle Runs

Medball Toss w/ 1 Wallclimb, 10 Sit-ups, 15 Air Squats

Skill/Strength:

EMOMx12

Odds: 5 Front Squats from the ground

Evens: 30 Double-unders

WOD: For time

Rx:

70 Wallball Shots (20/14)

60 T2B

50 KB Swings (53/35)

40 Box Jumps (24”/20)

30 Burpees

20 Cal Bike

Scaled:

70 Air Squat

60 T2P

50 KB Swings (35/25)

40 Box Jumps (20”/12”)

30 Burpees

20 Cal Bike

Mobility:

Fire Log

Spine Roll

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