180612 – “Sinking Ship”
(Compare to 170801)
Pre Class Mobility:
Lat LAX
PVC Front Rack
Warm up:
4 Min Coach Led Shuttle-runs
Straddle Hip Openers
Barbell Warm up
Skill/Strength:
10 mins to build to heavy double Front Squat
WOD: 9 Rounds for time of
Rx:
7 Thrusters (95/65)
7 Burpees
7 Pull-ups
*Row 35/25 Cals after every 3 rounds.
Scaled:
7 Thrusters (40%)
7 Burpees
7 Ring Rows
*Row 35//25 Cals after every 3 rounds.
Mobility:
Lat Pole
Couch
Wall Glute