201030 - “Hip-pop-otamus”

Warm up:

Cardio

Dynamic Hips/Posterior

Dry Run

WOD: For Time

Rx:

60/50 Cal Bike Buy-in

Then 5 Rounds of…

60 DUs

15 DB Snatch (50/35)

15 Box Jumps (24”/20”)

60/50 Cal Bike Buy-out

Scaled:

50/40 Cal Row Buy-in

Then 5 Rounds of…

60 Jump Rope

15 DB Snatch (15/10)

15 Box Jumps (6”)

50/40 Cal Row Buy-out

Sport:

80/70 Cal Bike Buy-in

Then 5 Rounds of…

80 DUs

20 DB Snatch (50/35)

20 Box Jumps (24”/20”)

80/70 Cal Bike Buy-out

Mobility:

Ham Twist

Calf Pole