WOD

(Compare to 160107, 170105)
Pre Class Mobility: 
Barbell FR
Quad LAX
Warm up:
PVC Game
PVC Warm-up
Snatch Breakdown
Skill/Strength:
EMOMx10 3 Pos Squat Snatch
WOD:
For time/10min Cut-off
Rx:
21 O/H Squat (95/65)
9 Cal Bike
15 O/H Squats (115/85)
15 Cal Bike
9 O/H Squats (155/105)
21 Cal Bike
Scaled:
21 Front Squats (55/35)
9 Cal Row
15 Front Squats (75/45)
15 Cal  Row
9 Front Squats (95/65)
21 Cal Row
Sport:
21 O/H Squat (95/65)
9 Cal Bike
15 O/H Squats (135/95)
15 Cal  Bike
9 O/H Squats (185/135)
21 Cal Bike
Mobility:
Quad Pin and Stretch
Spine Roll

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