180219 – WOD

February 19, 2018

** Normal Hours Today **

 

Pre Class Mobility:

Scap LAX

Pec ART

 

Warm up:

5 Minutes Musical Medballs

Lateral Drills

Squat Snatch Breakdown

 

Skill/Strength:

EMOM for 10 Min

Min 1-5: 2 Squat Snatches

Min 6-10: 1 Squat Snatch

 

WOD: 7 Min AMRAP

Rx:

10 Power Snatches (75/55)

3 Bar Muscle-ups

Scaled:

10 KB Swings

3 Burpee Pull-ups

Sport:

10 Power Snatches (95/65)

3 Bar Muscle-ups

 

Mobility:

Ham Floss

Tri/Lat LAX

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