WOD 1/26/17

PreClass Work:
Foam Roll - Quads (Inner + Outer), Upper Back, Lats
WarmUp1 with Overhead Banded Distraction
High Knees, Butt Kicks, Side Shuffles, Side Lunges, and Bear Crawls

0:00-8:00
Finish WarmUp

8:00-13:00
Whiteboard Discussion

13:00-23:00
Strength:
Thrusters build to 85-90% for a single

23:00-25:00
WOD Set Up

25:00-45:00
For time:
Row 2000m/1500m
100 Thrusters (45/35)
60 Pull Ups

45:00-55:00
10 sets: (Row Bike or Run)
Row 30 sec @ 90% aerobic
Row 30 sec easy spin