171017 –  WOD

 

Pre Class Mobility:

Ham Box LAX

Thoracic FR Opener

 

Warm up:

Lateral Drills

Power Clean Breakdown

 

Skill/Strength:

7x1 Pause Clean Pull +2 Power Clean

 

WOD:

10min AMRAP

Rx:

10 Deadlift (185/135)

20 Sit-ups

30 Double-unders

Scaled:

10 Deadlift (50%)

20 Sit-ups

30 Jump Rope

 

Mobility:

Ham Pole

Calf Pole

Spine Roll

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