171113 – WOD

Pre Class Mobility:

Rear Delt/Lat LAX

Quad LAX

 

Warm up:

Front Rack PVC

5 Min not for score

10 Barbell Front Squats

10 Ring Rows

10 Burpees

 

Squat Clean Breakdown

 

Skill/Strength:

6x1+1 Squat Clean + Pause FS

 

WOD:

1 Round for time

Rx:

10 Ring Rows

60 Double Unders

30 Dumbbell Squat Cleans (50/35)

30 Strict Pull-ups

Scaled:

10 Ring Rows

60 Jump Ropes

30 Medball Squat Cleans 

30 Strict Pull-ups

 

Mobility:

Circle-up Glute LAX

Banded Shoulder Stretch

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