171010 – WOD

 

Pre Class Mobility:

Ham Box LAX

2 Min Wall Glute each side

 

Warm up:

AbMat Waiter

 

Skill Strength:

Post WOD Midline

100 Hollow Rocks

Accumulate 2:00 Plank

Accumulate 1:00 Each Side Plank

 

WOD:

For time/30min Cut-off

Rx:

100 Wallball Shots

100 Double-unders

1200m Medball Run (20/14)

100 Double-unders

100 Wallball Shots

Scaled:

100 Wallball Shots

100 Double-unders

1200m Medball Run

100 Double-unders

100 Wallball Shots

 

Mobility:

Dual LAX Spine Roll

Calf Pole

DD/Cobra

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