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