180411- "Diane"

(Compare to 170519)

 

Pre Class Mobility:

Ham Box LAX

Shoulder to Shoulder LAX

 

Warm up:

3x 400M Row

*While partner works Handstand Walk

3 Rounds for quality:

10 Deadlifts (increasing to WOD weight)

10 Burpees Over Bar

 

WOD: 21, 15, 9 Reps for time

RX:

Deadlifts (225/155)

HSPUs

Scaled:

Deadlifts (50% of 1RM)

Incline Push-ups

 

Skill/Strength: Post WOD

10 RDLs

20 Reverse DB Flies

30 Strict Sit-ups

400’ KB Carry (switch from Front Rack to Farmers every 100’)

 

Mobility:

Pancake Progressions

Ham Twist

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