180404- "You Say Dballs, I Say Dumbbells"

(Compare to 170515)

Pre Class Mobility:

Spine LAX

Thoracic FR

Warm up:

4x :30/:30 Cal Bike

3 Rounds:

10 DB Lunges

10 DB Suitcase Deadlifts (each side)

Skill/Strength:

5x5 Deadlift

WOD: 21,15, 9 Reps for time

Rx & Sport:

Dumbbell Thrusters (50s/35s)

Dball Cleans (100/80)

Scaled:

Dumbbell Thrusters (25s/15s)

Dball Cleans (80/50)

Mobility:

Pancake Progression #1 - Ballistic Stretching

Spine Roll