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