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