WOD 11/1/17

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

0:00-3:00
Whiteboard Discussion

3:00-18:00
20 3-points of contact Single-Leg DL w/PVC Pipe


Then:
3 Rounds:
1min Plank
10 Lateral Step Overs
8 Box Jumps
6 Burpees
25’ Crab Walk


18:00-30:00
A1) Back Rack BB StepUps 3x12, BUILD
:30 Rest
A2) Burpee Box Jumps 3x6, Box Height based on comfort
:90 Rest


30:00-45:00
B) 15min AMRAP

Build to a heavy Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 BTN Push Press
1 Complex = 3 Unbroken rounds of the above complex, rest and add weight. (2 Scores, 1 for heaviest weight, the other total for rounds+reps (total reps))