171121 – “Cory”

(Compare to 170308)

Warm up:

PVC Warm up

Squat Clean Thruster Breakdown

WOD:

Rx:

1 Mile Run/2000M Row

20 Squat Snatches (165/115)

20 Burpees Over Bar

20 Thrusters (165/115)

20 Burpee Over Bar

1 Mile Run/2000M Row

Scaled:

1200M Run/1500M Row

20 O/H Squats (60% of 1RM)

20 Burpees Over Bar

20 Thrusters (OSH Weight)

20 Burpee Over Bar

1200M Run/1500M Row

Mobility:

Quad LAX

Calf Pole

Rear Delt LAX