170922-WOD
Pre-Class Mobility: 2min each side Pec LAX 3min Barbell Foam roller
Warm up: 4x :30/:30 off Cal Bike/Row PVC Warm up Snatch Balance Breakdown
Skill/Strength: 6x3 Pause Snatch Balance
WOD: Rx:
9, 6, 3 Reps For time O/H Squats (165/115) Bar Muscle-ups
Scaled: 15, 12, 9
Front Squats (60%) Burpee Pull-ups
Mobility: Lat Pole Thoracic FR Quat FR