171108 – WOD

Pre Class Mobility:

Front rack PVC

Calf Smash

Warm up:

50 Jumping Jacks

Mountain Climbers

Hollow/Extended Rocks

10 Ankle Sits

Skill/Strength:

6x1 Front Squat

WOD:

16 Min AMRAP

Rx:

1, 2, 3, 4, 5, 6….

Front Squat (225/155)

Strict MU

Scaled:

1, 2, 3, 4, 5, 6….

Front Squat (80% of 1RM)

Ring Row

Push-up

Mobility:

Pec ART

Quad Pin & Stretch

Glute Lax