WOD 1/9/17

REGULAR SCHEDULE TODAY

PreClass Work:
Foam Roll - Calves, Quads (Inner+Outer), Upper Back, Lats
Then do - WarmUp 1
Then do - 

3 Rounds NFT:
10-12 T2B
3-4 Ring Muscle-Ups
Scale: Modified MU
10 Box Jumps (24/20)

0:00-5:00
Whiteboard Discussion

5:00-10:00
Snatch Warmup + Tech Work

10:00-20:00
1 Snatch DL + 1 Hang Power Snatch + 1 Full Snatch
EMOM x10 and @ 60-70% 1RM

20:00-30:00
Front Squat Demo +
Front Squat @50-60%
4x9, Rest :90

30:00-33:00
WOD Setup

33:00-50:00
2:15 AMRAP
150m Row
7 BOR
7 TnG Clusters (115/75)
7 C2B
Row remainder of time

10min Rest

2:15 AMRAP
10 TnG Power Snatch (95/65)
10 TnG Power Clean (95/65)
10 T2B
Burpees remainder of time

Optional Recovery:
10min Z1 Run/Row/Bike