180409 – “Opposite Day”

(Compare to 170518)

Pre Class Mobility:

Forearm LAX

Glute LAX

Warm up:

Rowling

4:00 for quality

30’ Lunge>5 Kip/Scap

30’ Burpee Broad Jump>3 inchworms

Skill/Strength:

5x5 Back Squat

72%-75%-77%-79%-Max reps@81%

WOD: 21, 18, 15, 12, 9, 6, 3 Reps for time

Rx:

KB Swings (53/35)

T2B

Scaled:

KB Swings

T2KB

Sport:

Power Snatch (95/65)

T2B

Mobility:

Pancake Progressions

Ham Twist

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