WOD 1/19/17

PreClass work:
Foam Roll - Upper Back, Lats, Quads, Calves
Stretch - Knee to Wall Stretch
Warmup2 (Don't forget banded shoulder work at the end of warmup2

0:00-5:00
finish up warmup

5:00-10:00
Whiteboard Discussion

10:00-15:00
Clean + Jerk Tech Work

15:00-25:00
Clean & Jerk build to 85-90% for a single

25:00-28:00
WOD Setup

28:00-45:00
17 min AMRAP continue as high as possible by 3’s, DU’s stay at 20

3 Snatch, 95/65#
3 CTB Pullups
3 Wall Ball 20/14#
20 Double Unders
6 Snatch, 95/65#
6 CTB Pullups
6 Wall Ball , 20/14#
20 Double Unders
9 Snatch, 95/65#
9 CTB Pullups
9 Wall Ball 20/14#
20 Double Unders (etc)

10 sets:
Row 30 sec @ 90% aerobic
Row 30 sec easy spin