171109 – WOD

Pre Class Mobility:

Glute LAX

Trap LAX

Warm up:

Dynamic Warmup

Shoulder Progressions

Skill/Strength:

Hand Stand Walk Practice

WOD:

For time

RX:

100 KB Swings (53/35)

100 Sit-ups

100 DUs

*EMOM perform 5 burpees

Scaled:

100 KB Swings

100 Sit-ups

100 Singles

*EMOM perform 3 burpees

Mobility:

Circle up