180313-WOD

March 13, 2018

 

**We will be closing for the day at 8:00am**

 

 

Pre Class Mobility:

Ham Lax on Box

Calf Smash

 

Warm up:

Rowling

Dynamic Warm up

 

Skill/Strength:

Build to a heavy 3 Rep Deadlift

 

WOD: 7 Rounds, Starting a Round every 4 minutes

Rx & Sport:

10 Deadlifts (225/155)

10 Burpees Over Bar

50 Double-unders

Scaled:

10 Deadlifts (225/155)

10 Burpees Over Bar

50 Double-unders

*slowest round is your score

 

Mobility:

Ham Pole

Wall Glute

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