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