190117 – “Divided by 5”

(Compare to 170118, 180116)

 

Warm up:

Cardio

Barbell Warm up

Dry-runs

 

Skill/Strength:

Post WOD

:45 on :15 off alternating between

Cal Bike/Row

Planks with opposing reach

 

WOD: 5 Rounds for time

Rx:

11 Deadlifts (205/145)

11 Wallball Shots

11 Cal Row

11 Push-ups

Scaled:

11 Deadlifts (60%)

11 Wallball Shots

11 Cal Row

11 Push-ups

Sport:

11 Deadlifts (225/155)

11 Wallball Shots

11 Cal Row

11 HSPUs

 

Mobility:

Ham Band

Spine Roll

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