180205 – “Karen Meets Barbara”

February 5, 2018

Pre Class Mobility:

Forearm Smash

Rear Delt LAX

 

Warm up:

2x 1 Min DUs, 1 Min Burpees

Lateral Drills

Snatch Breakdown

 

Skill/Strength:

EMOMx 7min

2 Power Snatch @70%

 

WOD: For time/25min cap

Rx 

75 Wallball Shots

Rest 3 Minutes

3 Rounds of Barbara

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

Rest 3:00

Scaled:

50 Wallball Shots (14/10)

Rest 5 Minutes

3 Rounds of Barbara

20 Ring Rows

30 Incline Push-ups

40 Sit-ups

50 Air Squats

Rest 3:00

 

Mobility:

Lat Pole

Pec Pole

Fire Log

 

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