WOD 10/23/17

PreClass Work:
Foam Roll - Upper Bak, Lats, Calves, Hamstrings, Hips
Stretch - OH Banded Distraction, Worlds Greatest
WarmUp1 + 
20 Banded Skiers
20 Banded T's
20 Banded Y's
10 Scap PullUps
10 Scap Pushups

0:00-3:00
Whiteboard Discussion

3:00-13:00
3 Rounds:
2 Wall Walks
6 T2B
12 Inchworms
25’ Bear Crawl


13:00-28:00
A1) Seated DB Shoulder Press
3x12, BUILD
:30 Rest
A2) BB Bentover Row 3x12, BUILD
:90 Rest


28:00-33:00
WOD SetUp

33:00-48:00
B) For Time:

27-21-15-9
RKBS @70/50
Burpees
(15min CAP)

Competitors:
American Swing

Stretch + Mobility: 
Hip + Ankle
Pec + Front Deltoid