171129 – WOD
Pre Class Mobility:
Lat LAX
Front Rack PVC
Warm up:
Cone Ball
Power Clean Breakdown
Skill/Strength:
EMOMx 12
Odds- 2 Pause Power Cleans
Evens- 3 Deadstop Strict HSPUs + 3 Strict HSPUs
WOD:
4x 2min AMRAPs with 2min Rest Between
Rx:
15 Burpee Over Bar
40 DUs
Max Shoulder to O/H (135/95) Scaled:
10 Burpees Over Bar
40 Singles
Max Shoulder to O/H (50%)
Mobility:
Circle-up
Shoulder Stretches