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