WOD 1/16/17

Pre Class Work:
Foam Roll - Upper Back, Lats, Quads (Inner + Outer), Calves
WarmUp1

Then do:
3 rounds not for time:
10-12 Toes to Bar
3-4 Ring Muscle Ups
Scale: Modified MU
10 Box Jumps - Bounding, 24/20”

0:00-5:00
Whiteboard Discussion

5:00-10:00
Snatch Tech work

10:00-20:00
Snatch @ 65%, 1 every :30 for 10 min

20:00-30:00
Front Squat 3 x 11 @10X0 Tempo
@50-60% 1RM keep speed high

30:00-55:00
Fran
21-15-9
Thrusters , 95/65#
Pull-ups

rest 10 min

For time:
Row 350m
25 Burpees to 6” target
Row 350m

Active Recovery (If time permits)
10 min Run @ Z1