180212 - WOD

Pre Class Mobility:

Lat/Rear Delt LAX

Fron Rack PVC

Warm up:

3x NFT

200M Row

10 Thrusters

10 Side Swings

10 Sit-ups

Skill/Strength:

EMOMx7

1 Squat Clean Thruster + 2 Thrusters @70-75% of 1RM Thruster

WOD:

5 rounds, starting a round every 3 minutes

Slowest round is your score.

Rx:

500M Row

12 T2B

Scaled:

400M Row

15 Sit-ups

Sport:

500M Row

9 T2B

3 Bar MUs

Mobility:

DD/Cobra

Quad LAX

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