180209 - WOD

Pre Class Mobility:

30 Ham Floss Each Side

Pec ART

Warm up:

AbMat Waiter

3 Rounds NFT

25’ Walking Lunge

10 Burpees

25’ Walking Lunge

10 Sit-ups

Skill/Strength:

5x5 Pull-up/Strict Press

*Superset

WOD: 16min AMRAP

Rx:

15 KB Swings (70/53)

25’ Front Rack KB Lunge (Left)

15 T2B

25’ Front Rack KB Lunge (Right)

Scaled:

15 KB Swings (35/20)

25’ Walking Lunge

15 T2P

25’ Walking Lunge

Sport:

15 Dumbell Power Cleans (50s/35s)

25’ Front Rack DB Lunge

15 T2B

25’ Front Rack DB Lunge

Mobility:

Circle-up

Quad Stretch