WOD 1/24/17

PreClass Work:
Foam Roll - Quads, Calves, Glutes, Hips
Check WarmUp on backside of WOD Board

0:00-8:00
3 sets NFT:
8-10 CTB Pullups- focus on rhythm
15 Wall Ball, heavy
10 Power Snatch, 75/55#

8:00-12:00
Run 800m @ high consistent effort

Class Work:
12:00-17:00
Whiteboard Discussion

17:00-20:00
WOD Setup

20:00-39:00
5 min @ high consistent effort
3 CTB Pullups
3 Burpees to 8” target

2 min rest

5 min @ high consistent effort
21 Thrusters , 75/55#
9 Bar Facing Burpee

2 min rest

5 min @ high consistent effort
10 Hang Power Clean, 135/95#
5 Burpee box Jumps, 24/20

39:00-42:00
3min Rest

42:00-46:00
Then 800m Run @ same pace as first one