180508 - “Almost Jackie”

Pre Class Mobility:

Lat LAX

Pec ART

Warm up:

4mins of: 5 Ankle Sits>30’ Bear Crawl

10 Ring Rows>30’ Crab Walk

Dry Run of:

200M Run

15 Push Press

10 Pull-ups

WOD: For time/18min cap

Rx:

800M Run

50 Push Press (65/45)

30 Pull-ups

Rest 3:00

400M Run

25 Push Press (65/45)

15 Pull-ups

Scaled:

30RM Push-Press

Ring Rows

Sport:

(95/65)

C2B Pull-ups

Post WOD Cashout:

E2MOMx12, 8 Strict Press

Mobility:

Couch

Wall Glute