180713 – “Feelin' Froggy”

Warm up:

Rowling

Lunging Hip Openers

 

Skill/Strength:

Post WOD accessory work

12 Bent Over Rows

12 Reverse Flies

1:00 DBall Hold

 

WOD: 2 Rounds For time

Rx:

20 Lunges (135/95)

20 Burpee Over Bar

20 Pull-ups

Scaled:

20 Lunges

20 Burpees

20 Ring Rows

Sport:

20 Lunges (165/115)

20 Bar Facing Burpee

10 Bar Muscle-ups

 

Mobility:

Couch

Fire Log

Quad LAX

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