180207 - WOD

February 7, 2018

 

Pre Class Mobility:

Ham Box Lax

Glute LAX Pin and Stretch

 

Warm up:

Rowling with burpee penalty 

Barbell Warm up

 

Skill/Strength:

7x1 Deadlift

 

WOD:

20, 15, 10, 5 Reps for time/10min Cut-off

Rx:

Burpee Box Jump Overs

Cal Row

Scaled:

Burpees

Cal Row

Sport:

*5 Bar Muscle-ups after each round

 

Mobility:

Ham Pole

Wall Glute

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