171025 – WOD

 

Pre Class Mobility:

10 Ankle Sits

Front Rack PVC MOB

 

Warm up:

Lateral Drills

Straddle Hip Openers

 

Skill/Strength:

5x5 Front Squat

 

WOD:

3 Rounds for time

Rx:

400M Run or 250 Running Jump Rope

20 Burpee Over Bar

10 Squat Cleans (135/95)

Scaled:

400M Run or 250 Running Jump Rope

20 Burpees

10 Front Squat (70% of 5RM)

 

Mobility:

Couch

Wall Glute

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