180402 - WOD

(Compare to 170328)

 

Pre Class Mobility:

Psoas KB

Ham LAX

 

Warm up:

1000M Partner Row, Switch every 250M

Tic Tac Toe

 

Skill/Strength:

5x5 Back Squat

71%-73%-75%-77%-Max reps@79%

 

WOD: 5 Rounds for time/15min Cut-off

Rx:

21 Wallball Shots

15 Cal Row

9 T2B

Scaled:

21 Wallball Shots

15 Cal Row

9 T2P

Sport:

21 Thrusters (95/65)

15 Cal Row

9 T2B

 

Mobility:

Pancake Progression #1 - Ballistic Stretching

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