170926 – WOD

 

Pre-Class Mobility

10 Ankle Sits

2min each side Ham LAX on box

 

Warm up:

800M run

Dynamic Warm up

 

Skill/Strength:

Post WOD

E2MOMx14

200M Sprints

 

WOD:

3x 4 Min AMRAPs with 4 Min Rest

AMRAP #1

3 Rounds of 12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats

Max Bar Facing Burpees

AMRAP #2

2 Rounds of 12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats

Max Bar Facing Burpees

AMRAP #3

1 Round of 12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats

Max Bar Facing Burpees

Rx: (155/105)

Scaled: (60% of 1RM clean)

 

Mobility:

Quad LAX

Couch

Fire Log

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