180308 - WOD


(Compare to 17030)

 

Pre Class Mobility:

Psoas KB
Forearm LAX

 

Warm up:

Bear Crawl> 5 Chin-ups> :15 Bridge

Broad Jumps>15 Jumping Jacks

 

Skill/Strength:

Post WOD

3x500M Rows w/ 2:00 Rest between 

 

WOD: 4x4 Min AMRAPs with 2 min Rest between

Rx & Sport:

1 Wall Climb

10 T2B

20 KB Swing (53/35)

10 Box Jump (24/20”)

1 Rope Climb

Scaled:

1 Inchworm

10 T2P

20 KB Swing (35/25)

10 Box Jump (20/12”)

1 Pull up to stand

 

Mobility:

Forearm Stretches

Circle-up

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