WOD 10/16/17

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

0:00-3:00
Whiteboard Discussion

3:00-15:00
2 Rounds:
10 Banded X-Walks
10 DD PushUps
20 Kossack Squats
10 Hamstring Pulldowns

Burgener WarmUp


15:00-25:00
A) Snatch or Clean+Jerk Complex
E2MOMx5

1 Hang Squat Snatch or Clean+Jerk
2 Squat Snatch or Clean+Jerk
Start at 50%, build if possible

25:00-30:00
WOD SetUp

30:00-55:00
B) Snatch + Run
For Time:

400m Run
10 G2OH @50%
2 Burpee PullUps
400m Run
8 G2OH @60%
4 Burpee PullUps
400m Run
6 G2OH @70%
6 Burpee PullUps
400m Run
4 G2OH @80%
8 Burpee PullUps
400m Run
2 G2OH @80-90%
10 Burpee PullUps
(25min CAP)

Competitors:
Snatch
MuscleUps, Start at 1 and add 1 each round