180307 - WOD

(compare to 170307)

Pre Class Mobility:

Pec LAX

Rear Delt LAX

Warm up:

PVC Game

3 Rounds NFT

10 Medball Cleans

20’ Inchworm

5 Muscle-up Transitions

20’ Toe Taps

Skill/Strength:

Post WOD - 3 Rounds NFT

Max L-Sit or Ring Support Hold

30 Alternating Glute Bridges

30 Alternating Bird Dogs (lifted knees)

WOD: 6 Min AMRAP

Rx & Sport:

30 DUs

20 WB Shots

10 Burpees

5 Ring Muscle-ups

Rest 5 Minutes

6 Min AMRAP:

15 DUs

10 WB Shots

5 Burpees

2 Muscle-ups

Scaled:

30 Jump Rope

20 Air Squats

10 Burpees

10 Ring Rows

Rest 5 Minutes

6 Min AMRAP:

15 Jump Rope

10 Air Squats

5 Burpees

5 Ring Rows

Mobility:

Quad LAX

Calf Pole

Rear Delt LAX