180503 - “Flying Fish”

Pre Class Mobility:

Lat/Rear Delt/Tri LAX

PVC External Rotation

Warm up:

Medball Wind Sprints

Mobility

Barbell Warm up

Dry Runs

WOD: For Max Burpees

5 Min AMRAP

21 Thrusters (95/65)

21 Cal Row

Max Burpee Over Bar

Rest 5 Minutes

4 Min AMRAP

15 Thrusters (115/85)

15 Cal Row

Max Burpee Over Bar

Rest 4 Minutes

3 Min AMRAP

9 Thrusters (135/95)

9 Cal Row

Max Burpee Over Bar

Scaled: Dumbell Thrusters(20RM), Burpee Over Dumbell

Sport: 27, 21, 15 Reps

Mobility:

Circle up