180312 - WOD

Pre Class Mobility:

Tri/Lat LAX
Pec ART

 

Warm up:

4x:30/:30 Double-unders

4 Rounds NFT:

1 Wall Climb 

3 Strict Pull-ups

7 Air Squats

 

Skill/Strength:

EMOMx15

Min 1: 250M Row

Min 2: 10 Strict Pull-ups

Min 3: 5 Push Press

 

WOD: 21, 15, 9

Rx and Sport:

Ring Dip

Cal Row

Scaled:

Push-ups

Cal Row

*10min cap

 

Mobility:

Shoulder to Shoulder LAX

Shoulder Stretches

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