180515 - “Easy as 1, 2, 3, 4”

 

Pre Class Mobility:

Glute LAX

Ham Box

 

Warm up:

Cindy Relay

 

Skill/Strength:

Post WOD Rowing Intervals

 

WOD: 3 Rounds for time/20min Cut-off

Rx:

10 C2B Pull-ups

20 Box Jumps (24/20)

30 Alternating DB Snatches (50/35)

400M Row

Scaled:

10 Burpee Jumping Pull-ups

20 Box Jumps

30 Alternating DB Snatches (25/15)

400M Row

Sport:

10 Bar Muscle-ups

20 Box Jumps (30/24)

30 Alternating DB Snatches (50/35)

400M Row

 

Mobility:

Lat Pole

Rear Delt LAX

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