WOD 10/13/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band, Upper Back, Lats
Stretch - OH Banded Distraction, Banded Hip Distraction, Worlds Greatest, Knee-to-Wall
WarmUp1

0:00-3:00
Whiteboard Discussion

3:00-12:00
3 Rounds:
3 Deck Squats
6 Alt Hang KB Snatch
12 Squats

12:00-33:00
A) Strict PullUps E3MOM x7:

5 Strict PullUps, add weight if not challenging
(21min)

33:00-36:00
WOD SetUp

36:00-46:00
B) For Time:

20 PullIUps
30 Hang KB/DB Snatch @35/25
50 Goblet Squats @35/25
30 Hang KB/DB Snatch @35/25
20 PullUps
(10min Cap)

Competitors:
C2B PullUps
KB/DB Snatch + Goblet Squats @50/35

Mobility:
Pigeon Pose

Shoulder Recovery