180405- WOD

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