WOD 10/24/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band, Hips
Stretch - Worlds Greatest, OH Banded Distraction
WarmUp4 +
10 Scap PullUps
10 Kips
Soldier Kicks
High Knees
Reach+Pull
Butt Kicks
Alt Side Lunges

0:00-3:00
Whiteboard Discussion

3:00-15:00
20 (10 each leg)
3-points of contact Single-Leg DL w/PVC Pipe

Then:
3 Rounds:

10 BB Walking Good Mornings
10 Front Rack Lunges
5 Strict PullUps

15:00-27:00
A) Deadlift
E2MOMx6 (12min)
4
TnG Deadlifts
Start at 65%, build if possible

27:00-33:00
WOD SetUp

33:00-48:00
B) 3 RFT:

10 Front Squats @135/95
20 PullUps
400m Run
(15min CAP)

Competitors:
10 FS @155/105
20 C2B PullUps


Stretch + Mobility: 
Hip + Ankle
Shoulder Recovery