WOD 11/13/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band,. Upper Back, Lats
Stretch - Forearms, Front Rack Position, Worlds Greatest, Knee-to-Wall
WarmUp4 - BB Complex with Snatch Grip
10 SG Deadlift
10 Hang Snatch
10 OHS
10 BTN Snatch PP or Snatch Balance

0:00-5:00
Finish PreClass Work

5:00-8:00
Whiteboard Discussion

8:00-20:00
3 Rounds:
20/15 Cal Row
5 Strict PullUps
25’ HS Walk
20 Kossack Squat

20:00-32:00
A1) Overhead Squat 3x12 @55-65% 1RM

:30 Rest
A2) Ring PushUps 3x12, BUILD
:90 Rest

32:00-35:00
WOD SetUp

35:00-55:00
B) 4 RFT:

50” Dbl KB/DB Front Rack
Walking Lunges, @55/35
3-5 UB Muscle Ups
50 Double Unders

Scale:
Lunges @35/25
5 Burpee PullUps
100 High Knee or 150 Singles