WOD 1/23/17

PreClass Work:
Foam Roll - Upper Back, Lats, Quads, Calves
WarmUp 1
Stretches - Knee to Wall Stretch, Banded Shoulder Distraction

0:00-8:00
8min NFT (focus on perfecting movements, ask for help!!!)
10-12 Toes to Bar
3-4 Ring Muscle Ups
Scale: Modified MU
10 Box Jumps Bounding (24/20)

8:00-13:00
Whiteboard Discussion + Snatch Tech Work

Strength
13:00-23:00
A) Snatch 1/20 sec @ 65% for 10min

23:00-33:00
B) Squat Clean 3 x AMRAP TnG @ (155/105)
Rest 3 min

33:00-35:00
Wow Set UP

35:00-55:00
C) For time:
Row 750m @ 97%

Rest 10 min

For time:
Row 750m @ 100%

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