180416 - “Helena”

Pre Class Mobility:

Glute LAX

Banded Samson

 

Warm up:

4:00 for quality (in teams of 3)

10 Calorie Bike

Wall Squats

Burpee Pull-ups

*Rotate once partner reaches 12/10 Calories

Straddle Hip Openers

 

Skill/Strength:

5x5 Back Squat (Week 3)

74%-77%-79%-81%-Max reps@83%

 

WOD: 3 Rounds for time

Rx:

100 Double-unders

21 Wallball Shots (20/14)

12 Pull-ups

Scaled:

100 Jump Rope

21 Air Squats

12 Ring Rows

Sport:

100 Double-unders

21 Wallball Shots (20/14)

12 C2B Pull-ups

 

Mobility:

Pancake Progressions

Wall Glute

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