171116 – WOD​

 

Pre Class Mobility:

30 Ham Floss each side

Calf LAX Smash

 

Warm up:

Ab Mat Waiter

 

Skill/Strength:

Rope Climb/Straddle Handstand Practice

 

WOD:

3x 6 min AMRAPs with 2 min Rest between

Rx:

20 KB Swings (53/35)

5 KB Push-Press –L (53/35)

5 KB Push-Press –R (53/35)

50 Double-unders

Scaled:

20 KB Swings (25/18)

5 KB Push-Press –L (25/18)

5 KB Push-Press –R (25/18)

50 Jump Rope

 

Mobility:

Calf Pole

Ham Pole

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