170919 – WOD

Pre-Class Mobility: 3min Thoracic Dual LAX 2min each Calf LAX

Warm up: 10 Down-ups>30’ Medball Lunge w/ Twist 15 Wallball Shots>30” O/H Walking Lunge

Skill/Strength:

Post WOD

4x400M Runs 1 Min Rest

WOD:

For time/15min Cut-off Rx: 300’ O/H Lunge (45/35) 30 DBall Cleans (100/80) 400M FR KB Carry - switch every 100M (53/35) 800M Run Scaled: 300’ Walking Lunge 30 Dball Cleans (50/30) 200M KB Carry 800M Run

Mobility: Ham Twist Calf Pole