180405- WOD

April 5, 2018

 

Pre Class Mobility:

Quad LAX Pin & Stretch

Calf LAX

 

Warm up:

4:00 Rowling

Dynamics

 

Skill/Strength:

Post WOD Conditioning

5 Rounds starting every 3 minutes, slowest round is your score

350M Row

6 Burpee Box Jump Overs

 

WOD: 3 Rounds for Time/12 min Cut-off

Rx:

80 DUs

40 Air Squats

20 GHD Sit-ups

Scaled:

80 Jump Rope

40 Air Squats 

20 Strict Sit-ups

Sport:

80 DUs

40 Goblet Squats (53/35)

20 GHD Sit-ups

 

Mobility:

Calf LAX

Shin Sit

DD/Cobra

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