180130 - WOD

January 30, 2018

(Compare to 170306)

 

Pre Class Mobility:

Rear Delt LAX

Front Rack PVC

 

Warm up:

4x :30 on :30 off Cal Row

Dynamic Warm up

Push-Press Breakdown

Build to 80% Push Press

 

Skill/Strength:

EMOMx6

3 Push Press (80%) + 3 Burpees Over Bar

 

WOD:

8 Min AMRAP

Rx:

8 Pull-ups

8 Shoulder to O/H (115/85)

16 Cal Row

Scaled:

8 Ring Rows 

8 Shoulder to O/H (60%)

16 Cal Row

Sport:

8 C2B

8 Shoulder to O/H (155/105)

16 Cal Bike

 

Mobility:

30x Ham Floss each leg

Lat Band

DD/Cobra

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