170801 – “Sinking Ship”
Warm up:
4 Min Coach Led Shuttle-runs
Straddle Hip Openers
Skill/Strength:
Back Squat
10-8-6-4-2
71%-76%-81%-86%-91%
WOD:
9 Rounds for time of
Rx:
7 Thrusters (95/65)
7 Burpees
7 Pull-ups
*Perform 100 after every 3 rounds.
Scaled:
7 Thrusters (40%)
7 Burpees
7 Ring Rows
*Perform 100 Singles after every 3 rounds.
Mobility:
Lat Pole
Couch
Wall Glute