180321 - WOD

Pre Class Mobility:

Ham LAX 

Front Rack PVC

 

Warm up:

3 Rounds NFT

300M Row 

10 Good Mornings

10 Ring Rows

10 Down-ups

 

Skill/Strength:

Post WOD

3 Rounds NFT

10 Bent Over Row

10 GHD Sit-ups

 

WOD: 8min AMRAP

Rx:

300’ Sled Push Buy-in (6/4)

15 DBall Cleans (100/80)

15 Strict Pull-ups

Scaled:

300’ Sled Push Buy-n (3/1)

15 DBall Cleans (50/30)

15 Ring Rows

Sport:

300’ Sled Push Buy-in (6/4)

15 DBall Cleans (150/100)

5 Strict Muscle-ups

 

Mobility:

Lat Pole

Couch

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