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