171013 – “Stacking Toes”

Pre Class MOB:

30 Ham Floss each leg

Quad LAX

 

Warm up:

4:00 AMRAP

In teams of 2

20 Burpee Over Partner

20 Synchronized Air Squats

Lunging Hip Openers

 

Skill/Strength:

Front Squat

8-1-8-1-8-1

*8s = 70% of 1RM, 

Singles = 85% go up if you feel strong

 

WOD:

6 Rounds for Max Reps

0:00-2:00

300M Run or 400M Row

Max T2B

2:00-3:00 – Rest

*Scale with T2P or Sit-ups

 

Mobility:

Couch
Thoracic FR

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