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