WOD 11/14/17

PreClass Work:
Foam Roll - Upper Back, Lats, Quads, IT Band
Stretch - Worlds Greatest, Forearm, OH Banded Distraction
WarmUp4

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’ Duck Walk


A) Front Rack BB StepUps
3x12 @40-45% 1RM FrSq
:90 Rest

CF Open WOD 11.5
20min AMRAP

5 Power Cleans @145/100
10 T2B
15 Wall Balls @20/14