170925- WOD

Pre-Class Mobility:

2 minutes each Glute LAX

2 minutes each Quad LAX Pin and Stretch

Warm up:

500M Row

Lunging Hip Openers

Back Squat Breakdown

Skill/Strength:

3-1-3-1-3-1 Back Squats

80%-85%-80%-87%-80%-89%

WOD:

3 Rounds not for time

Max Distance O/H KB Carry (53/35 each arm)

Max Distance Front Rack KB Carry

Max Distance Farmer Carry

15 Bent Over Row

Max Push-ups

Mobility:

Pigeon

Shoulder Stretches

Spine LAX