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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