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