170907 – WOD

 

Warm up:

4x :30/:30 off Jump Rope

Dynamic Warm up

 

Skill/Strength:

5x3 Seated Box Jump

 

WOD:

50, 40, 30, 20, 10 Reps for time

Rx:

Wallball Shots (20/14)

KB Swings (53/35)

Scaled:

Air Squats

KB Swings (25/15)

 

Mobility:

Wall glute

Couch

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