WOD 10/12/17

— YOGA —
THURSDAY NIGHT
7:OOPM IN RED HILL
— COME GET YOUR FLEXY ON —

$6 DONATION FOR HURRICANE VICTIMS
GETS YOU YOGA + A BEER

 

PreClass Work:
Foam Roll - Calves, Quads, IT Band
Stretch - Forearms, Front Rack Rotations w/Elbows, Worlds Grewatest

WarmUp4

0:00-3:00
Whiteboard Discussion

3:00-15:00
400m Run
3 Rounds:
1 MuscleUp
3 Ring Dips
6 DD PushUps
12 Kossack Squats

15:00-20:00
WOD SetUp

20:00-45:00
5min Clock:

Big Lap
25 Ring Dips (Parrallette Dips)
*Max Reps Double Unders, remainder of time

5min Rest

5min Clock:
15•12•9

Hang Cleans @115/75
SDLHP @115/75
*Max Reps Double Unders, remainder of time

5min Rest

5min AMRAP
Big Lap
15 Ring MuscleUps (Burpee PullUps)
*Max Reps Double Unders, remainder of time

Mobility: 
T-Spine Rollout
Shoulder Recovery