WOD 10/26/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band
Stretch - Front Rack Alt Elbow Drives, Fore Arms, Worlds Greatest
WarmUp1+
Soldier Kicks
High Knees
Reach+Pull w/Lunge+Twist
Butt Kicks
Side Shuffles
Carioca
Power Skip - Forward then Backward
Alt Side Lunge

0:00-3:00
Whiteboard Discussion

3:00-15:00
20 3-points of contact Single-Leg DL w/PVC Pipe


Then:
3 Rounds:
1min Plank
3 Bear Complex W/BB
6 Burpees


15:00-27:00
A) Power Cleans
E2MOMx6 (12min)
5 TnG Pwr Cleans
Start at 65%, build if possible


27:00-30:00
WOD SetUp

30:00-47:00
B) For Time:

50/40 Cal Row
50’ Walking Lunge
40/30 Cal Row
50’ Walking Lunge
30/20 Cal Row
50’ Walking Lunge
20/15 Cal Row
50’ Walking Lunge
10/5 Cal Row
50’ Walking Lunge
(17min CAP)

Stretch + Mobility: 
Hip + Ankle
Upper + Low Back