WOD 10/27/17

PreClass Work:
Foam Roll - Upper Back, Lats, Hips, Quads, IT Band, Calves
Stretch - Worlds Greatest, OH Banded Distraction, Coach Stretch, Wall Slides

0:00-3:00
Whiteboard

3:00-15:00
Soldier Kicks
High Knees
20 Rockers
Reach+Pull w/Lunge+Twist
ButtKicks
15 V-SitUps
Side Shuffle D+B
Power Skip D+B
10 Leg Lifts to Hip Press
Carioca
Alt Side Lunges
5 Core Killer (3-way Crunch)

Partner Wall Ball WarmUp

15:00-35:00
A) 4min AMRAP
15-12-9

Wall Balls @20/14
C2B PullUps
*Max Reps Burpees in remaining time

4min Rest

4min AMRAP
15-12-9

Wall Balls @20/14
T2B
*Max Reps Burpees in remaining time

4min Rest

4min AMRAP
15-12-9

Wall Balls @20/14
PullUps
*Max Reps Burpees in remaining time

Scale:
PullUps/Jumping PullUps
Knee Tucks or Kipping L-Raise
PullUps/Jumping PullUps


35:00-45:00
B) 3 Rounds:

100m Farmer Carry @1/2 BW
15 GHD SitUps

Stretch + Mobility: 
Hip + Ankle
Pec + Front Deltoid