WOD 10/4/17

PreClass Work:
Foam Roll - Upper back,Lats
Stretch - OH Banded Distraction, 10 Wall Slides, Banded Straight Arm Pulldowns, 10 DD PushUps
WarmUp1

0:00-3:00
Whiteboard Discussion

3:00-12:00
High Knees
Soldier Kicks
Butt Kicks
Reach+Pull w/ Lunge+Twist
Side Shuffles
Carioca
Power Skip Forward
Power Skip Backward
Alt Side Lunges

Burgerner Warm-Up


12:00-25:00
A) Strict Shoulder Press

12min to find 1RM

25:00-30:00
WOD SetUp

30:00-45:00
B) For Time:

30 Cleans @40%
15 Burpees over Bar
20 Cleans @60%
15 Burpees over Bar
10 Cleans @80%
15 Burpees over Bar
*15min CAP

Mobility:
Pigeon Pose
Worlds Greatest
Forearms

G.O.A.T. Work: 
For Time:
15 SandBag G2OH
30 SandBag Lunges
15 SandBag G2OH