171211 - “WOD”

Pre Class Mobility:

Pec and Lat LAX

Barbell Foam Roller

Warm up:

PVC Game

PVC Warm up

O/H Squat Breakdown

Skill/Strength:

6x3 O/H Squat

WOD:

20 min AMRAP

Rx:

40 DUs

30 Wallball Shots

20 T2B

10 Burpee Box Jump Overs

Scaled:

40 Jump Rope

30 Air Squats

20 AbMat Sit-ups

10 Burpee Box Jump Overs

Mobility:

Calf Pole

Couch