171016 – “Gobbledygook”

 

Pre Class Mobility:

Glute Dual LAX

Lat FR

 

Warm up:

40 DUs with Air Squat penalty

Dynamics

 

Skill/Strength:

E2MOM for 10 min (5 rounds)

Odds: 45 sec Jump Rope/DUs

Evens: 5 Back Squats (80%)

 

WOD:

5 Rounds for time

Rx:

200M Run

15 Goblet Squats (70/53)

10 Strict Pull-ups

Scaled:

200M Run

15 Air Squats

10 Ring Rows

 

Mobility:

Wall Glute

Lat Pole

Tri/Lat LAX

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