180305 - WOD

March 5, 2018

(Compare to 170306)

 

Pre Class Mobility:

Rear Delt/Tri LAX

Scap LAX

 

Warm up:

4x :30 on :30 off Cal Bike

3 Rounds NFT:

10 Push Press

10 Air Squats

10 Ring Rows

5 Burpee Over Bar

 

Skill/Strength:

Alternate 5 Rounds for weight

1 Strict Pull-up

5 Strict Press

 

WOD: 8 Min AMRAP

Rx:

8 C2B

8 Shoulder to O/H (135/95)

16 Cal Row

Scaled:

8 Ring Rows 

8 Shoulder to O/H (60%)

16 Cal Row

Sport:

8 C2B

8 Shoulder to O/H (155/105)

16 Cal Row

 

Mobility:

30x Ham Floss each leg

Lat Band

DD/Cobra

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