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