171005- "The Running Dead"

Pre class Mobility:

Glute LAX

Calf LAX

 

Warm up:

Dynamics

3 Rounds NFT

200M run

8 RDLs

8 Back Squats

10 Jumping Jacks

Skill/Strength:

3×8 Deadlift

 

WOD:

400M Run

21 Deadlift

21 Box Jump

300M Run

15 Deadlift

15 Box jump

200M Run

9 Deadlift

9 Box Jump

Rx: (275/185), (24”/20”)

Scaled: (70%), (12”)

 

Mobility:

Ham Box LAX

Calf Pole

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