171106 – “Tarzfran”

Pre Class Mobility:

Quad LAX

Glute LAX

Warm up:

10 Side Swings>Flache>Crabwalk

Balance Crawl>10 Wallball Shots

Skill/Strength:

EMOMx9 3 Thrusters

WOD:

7 Rounds for time

Rx:

10 Strict Chin-ups

7 Thrusters (115/75)

7 Burpee Over Bar

Scaled:

10 Ring Rows

7 Thrusters (60% of EMOM)

7 Burpees Over Bar

Mobility:

Couch

Forearm Stretches

Glute LAX