170612 – WOD

170612 – WOD

Warm up:

800M Run

3 rounds not for time:

5 Wall Squats

30’ Lunges

30’ Burpee Broad Jump

 

Skill/Strength:

5-3-1-5-3-1-5-3-1 Back Squat

 

WOD:

3 Rounds for time/12 min Cut-off

Rx:

400M Run

10 Medball Sit-ups

50’ O/H Walking Lunges (45/35)

Scaled:

300M Run

10 Sit-ups

50’ Walking Lunge

 

Mobility:

Quad/IT FR

Calf Pole

 

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