180227- WOD

(Compare to 170227)

Pre Class Mobility:

Ham Lax on Box

30 Ham Floss

Warm up:

Cindy Relay

Straddle Hip Openers

Skill/Strength:

EMOMx12

Odds: 6 Deadlifts

Evens: Max Unbroken Strict Pull-ups

WOD:

Rx:

500M Row

40 Wallball Shots (20/14)

30 C2B Pull-ups

Rest 3 Minutes

400M Row

30 Wallball Shots (20/14)

20 C2B Pull-ups

Rest 2 Minutes

300M Row

20 Wallball Shots (20/14)

10 C2B Pull-ups

*20 Minute Cut-off

Scaled:

500M Row

40 Wallball Shots (14/10)

30 Ring Rows

Rest 3 Minutes

400M Row

30 Wallball Shots (14/10)

20 Ring rows

Rest 2 Minutes

300M Row

20 Wallball Shots (14/10)

10 Ring Rows

*20 Minute Cut-off

Mobility:

Tri/Lat LAX

Shoulder Stretches

Wall Glute

106 Perimeter Rd

Nashua, NH 03063
603-595-6400

info@crossfitnashua.com

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