WOD 10/25/17

Spartan Sprint Race
April 7th 2018

Spots are going fast
so we need to get a head count
for those wanting to join
the CrossFit Unite Team

———— There will be a sign up sheet ————
This doesn't mean you're signing up and registered.
This is to see how many people are interested,
we will need to get signed up within the next week or so
to ensure everyone who wants to participate gets a spot
 

PreClass Work:
Foam Roll - Calves, Quads, IT band, Upper Back, Lats
Stretch - Worlds Greatest, OH Banded Distraction, Banded Hip Distraction
WarmUp1+
10 Snatch Grip DL
10 Hang Snatch
10 OHS
10 Snatch Balance

0:00-3:00
Whiteboard Discussion

3:00:13:00
3 Rounds:
10/7 Cal Row
10 DD PushUps
10 Worlds Greatest 5/5
30 Single Unders, progress to double understanding if possible


13:00-23:00
A) 10min to Heavy OHS

23:00-33:00
B) 10min to Heavy Snatch

33:00-38:00
WOD SetUp

38:00-48:00
C) CF OPEN 11.1
10min AMRAP:

30 Double Unders
15 Power Snatches @75/55

Scale:
30 Single Unders
15 G2OH@75/55 or @45/35

Mobility:
T-Spine Rollout
Shoulder Recovery