180612 – “Sinking Ship”

June 11, 2018

(Compare to 170801)

 

Pre Class Mobility:

Lat LAX

PVC Front Rack

 

Warm up:

4 Min Coach Led Shuttle-runs

Straddle Hip Openers

Barbell Warm up

 

Skill/Strength: 

10 mins to build to a heavy double Front Squat

 

WOD: 9 Rounds for time of

Rx:

7 Thrusters (95/65)

7 Burpees

7 Pull-ups

*Row 35/25 Cals after every 3 rounds.

Scaled:

7 Thrusters (40%)

7 Burpees

7 Ring Rows

*Row 35//25 Cals after every 3 rounds.

 

Mobility:

Lat Pole

Couch

Wall Glute

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