180322 - WOD

March 21, 2018

 

Pre Class Mobility:

Quad Pin and Stretch

Adductor Foam Roll

 

Warm up:

3 Rounds NFT:

60 Jump Rope

20 Air Squats

10 Side Swings

20’ Crabwalk

 

Skill/Strength:

EMOMx10 

Odds: 5 Front Squats

Evens: 1 min AMRAP of 1 Burpee + 50’ Jog

*Perform AMRAP at a conversation pace

 

WOD: 12min AMRAP

30’ O/H Dumbbell Lunges (L)

300M Row

30’ O/H Dumbbell Lunges (R)

3 Wall Climbs

Rx & Sport: 50/35

Scaled: 10/5, Inchworms

 

Mobility:

Couch

Shoulder Stretches

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