171018- "Mad Max"

Pre Class Mobility:

Front Rack MOB

Couch

 

Warm up:

5:00

5 Ankle Sits>O/H Backwards Lunge>

3 Wall Climbs>Crawalk>10 Down-ups

Thruster Breakdown

 

Skill/Strength:

6×3 Thruster

 

WOD:

Partner up and count each other

4x 3:00 AMRAPs with 3:00 Rest between

Rx:

20 Ring Rows

21, 18, 15, 12 Thrusters (115/75)

Max Burpees over bar

Scaled:

20 Ring Rows

21, 18, 15, 12 Thrusters (50% of 1RM)

Max Burpees over bar

 

Mobility:

Forearm Stretches

Quad LAX

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