171002 – WOD

Pre-class Mobility:

2min each side Glute LAX

Couch

 

Warm up:

Balance Beam Hot Potato

Dynamic Warm up

 

Skill/Strength:

Back Squats

3-1-3-1-3-1

82%-87%-82%-89%-82%-91%

 

WOD:

16 Min AMRAP

Rx:

200m KB Carry (70/53)

4 DBall Cleans (150/100)

8 T2B 

Scaled:

200m KB Carry 

4 DBall Cleans (80/50)

8 T2P

 

Mobility:

Frog Pose

Wall Glute

 

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