WOD 10/30/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band, Upper Back
Stretch - Knee-to-Wall, Couch, Worlds Greatest
WarmUp4

0:00-3:00
Whiteboard Discussion

3:00-13:00
3 Rounds:
200m Run
25’ Bear Crawl
25’ Duck Walk
25’ Inchworms
:20 HSH


13:00-28:00
A1) Back Squat
3x12, BUILD
:30 Rest
A2) BB Bentover Row 3x12, BUILD
:90 Rest


28:00-33:00
WOD SetUp

33:00-48:00
B) CF OPEN 11.2
15min AMRAP

9 Deadlifts @155/100
12 PushUps
15 Box Jumps @24/20

Scale:
DL @135/85
PushUps
StepUps

Stretch + Mobility: 
Hip + Ankle
Low Back + Hips