180104 – WOD

(Compare to 160105, 170103)

Warm up:

Coach Led Shuttle Runs

Lunging Hip Openers

Skill/Strength:

3x10 Front Squat

WOD:

7 Rounds for time

Rx:

10 Thrusters (95/65)

10 Burpee Overs Bar

30 Second Rest

Scaled:

10 Thrusters (50%)

10 Burpee Overs Bar

30 Second Rest

Sport:

10 Thrusters (115/85)

10 Bar Facing Burpees

:30 Rest

Mobility:

Shoulder to shoulder LAX

Calf LAX