171127 – WOD

 

Pre Class Mobility:

Pec ART

Lat ART

 

Warm up:

Lateral Drills

PVC Warm up

Snatch Breakdown

 

Skill/Strength:

6x3 Position Snatch

 

WOD:

3 Rounds for time/12 min cut off

Rx:

10 Power Snatch (135/95)

15 Burpee Box Jump Overs (24”/20”)

20 Wallball Shots (20/14)

Scaled:

10 Power Snatch (60%) OR 10 KB Swings (Heavy)

15 Burpee Box Jump Overs

20 Wallball Shots

 

Mobility:

Calf Pole

Trap LAX

 

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