180327 - WOD

Pre Class Mobility:

Calf LAX

10 Ankle Sits

 

Warm up:

4min Running Technique w/ Rope

Obstacle Course

 

Skill/Strength: (Post WOD)

3 Rounds:

30 Alternating Bird Dogs

20 Alternating DB Strict Press

10 GHD Sit-ups

 

WOD: 20 min AMRAP

Rx:

64 Double-unders 

32 KB Swings (53/35)

8 Strict Pull-ups

2min Rest

Scaled:

64 Jump Rope

32 KB Swings (25/15)

8 Ring Rows

Sport: Perform Rx with unbroken sets

 

Mobility:

Calf Pole

DD/Cobra

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