WOD 10/19/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band, Upper Back
Stretch - Knee-to-Wall, Worlds Greatest

3 Rounds:
10 Banded Glute Bridge w/Hip Abduction,
video to come
25’ Duck Walk
25’ Frog Jumps
10/7 Cal Row

A) UniLatertal Strength:
1) Sgl-Leg KB Deadlift, 3x12 each leg, :30 Rest
2) DB Sgl-Arm Row, 3x8-12 each arm, last 3-4 reps should be heavy and challenging
:90 Rest

B) 3 RFT:
500m Row
400m Run
3min rest BTW Rounds
(17min CAP)

Couch Stretch/Hip Mobility

T-Spine Rollout
Shoulder Recovery