WOD 11/15/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band, Lats
Stretch - Couch, Knee-to-Wall, OH Banded Distraction
Mobility - :30 each of - Clam Shells, Hip Bridges + Cat/Cow
WarmUp1

0:00-3:00
Whiteboard Discussion

3:00-13:00
10min AMRAP:

10/7 Cal Row
10 Scap PullUps
10 DD PushUps
10 Worlds Greatest

1300-28:00
A1) Single-Arm Seated
DB Shoulder Press, 3x12, Build
:30 Rest
A2) UB Set of:
3 Strict C2B
3 Strict PullUps
3 Kipping PullUps
2min Rest

Example Scale:
1-3 C2B
1-3 PullUps
1-3 Kipping PullUps
—OR—
5 Banded C2B Pull-Downs
10 Banded
Pull-Downs
10 Kips

28:00-33:00
WOD SetUp (Foam Roll and Stretch anything that feels tight)

33:00-45:00
B) 3 RFT:
(Max Effort Rounds):

500m Row
100’ Shuttle Run
50’ Bear Crawl
2min Rest BTW Rounds

Active Recovery:
10 Rounds:
5min on Spin Bike, adjust tension every minute until you feel slight resistance
Starting at 5:00
7 Rounds:
:30 Seated Sprint
:30 Climb, turn resistance a full turn from above
:30 Recovery Spin, return resistance to starting tension