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