171205 - “Cool Running”

Pre Class Mobility:

Thoracic LAX

Quad LAX

Warm up:

500M Row

Lateral Drills

WOD:

For time/20:00 Cut-off

Rx:

300’ Sled Push Buy-in (6/4)

Then 4 Rounds of:

5 Power Cleans (185/135)

10 Burpee Over Bar

*After finishing, immediately take 10:00 (or less if you don’t finishing before 10:00) to build to a Heavy Single Power Clean

Scaled:

300’ Sled Push Buy-in (3/1)

Then 4 Rounds of:

5 Power Cleans (75% of 1RM)

10 Burpee Over Bar

*After finishing, immediately take 10:00 (or less if you don’t finishing before 10:00) to build to a Heavy Single Power Clean

Mobility:

Circle-up

Quads

Thoracic FR