171229 - WOD

Pre Class Mobility:

Trap/Thoracic Dual LAX

Forearm LAX

 

Warm up:

Junkyard Dog

Lateral Drills

 

Skill/Strength:

5x2 Hang Squat Clean

 

WOD:

3 Rounds for time

Rx:

500M Row

21 Lateral Box Jump Overs (24”20”)

12 C2B Pull-ups

Scaled:

400M Row

21 Lateral Plate Jumps

12 Ring Rows

 

Mobility:

Circle-up

Lat LAX

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