180306 – WOD

 

Pre Class Mobility:

Ham Box LAX

Quad LAX

 

Warm up:

5 Minutes Tic Tac Toe Relay

Lunging Hip Openers

 

Skill/Strength:

Every 2 Minutes for 12 Minutes

3 Back Squats Squats

50 Double-unders

 

WOD: 6 Rounds for time/10min Cut-off

6 O/H KB Lunges (L)

6 Burpee Box Jumps

6 O/H KB Lunges (R)

Rx: 53/35, 24”/20”

Scaled: Lunges, 6”

Sport: 72/53, 24”/20”

 

Mobility:

Calf Smash

Couch

Shoulder Stretches

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