WOD/10/5/17

— IT'S THURSDAY NIGHT —
TIME TO GET YOUR FLEXY ON!!!

YOGA @7:00PM WITH MONTY
FOCUS IS SPECIFICALLY FOR CROSSFITTERS
HIP & SHOULDER OPENING

$6 donation, includes yoga + beer
all proceeds go to Hurricane Relief

PreClass Work:
Foam Roll - Upper Back, Lats, Quads
Stretch - Couch, Knee-to-Wall, Wall Slides
WarmUp4

0:00-3:00
Whiteboard Discussion

3:00-15:00
3 Rounds:
1min Flutter Kicks
:30 Rest
1min Windshield Wipers
:30 Rest

Then Junkyard Dog WarmUp


15:00-35:00
A) 10 Deadlifts @50%
10 Strict PullUps/20 Ring Rows
8 Deadlifts @60%
8 Strict PullUps/16 Ring Rows
6 Deadlifts @70%
6 Strict PullUps/12 Ring Rows
4 Deadlifts @80%
4 Strict PullUps/8 Ring Rows
2 Deadlifts @90%
2 Strict PullUps/4 Ring Rows
*:90-2min Rest BTW Sets, 20min to finish

35:00-40:00WOD SetUp

40:00-50:00
B) 5 Rounds for Max Reps:

:30 Double Unders
:30 Rest
:30 DB Snatch 35/25
:30 Rest
(10min)

COMPETITORS:
DB Snatch 50/35

Mobility:
Ankles
T-Spine Rollout
Low Back
Shoulder Recovery