WOD 11/16/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band
Stretch - Knee-to-Wall, Couch, OH Banded Distraction
20 3-points of contact Single-Leg DL w/PVC Pipe
Soldier Kicks
High Knees
Reach+Pull
Butt Kicks
Side Shuffle
Carioca
Alt Side Lunges

2 Rounds:
10 Banded X-Walks
8 Sgl Leg Deadlifts w/light KB
6 Goblet Squats w/:03 Pause
4 KB Snatch


A) Back Squat, 3x12 @65-70% 1RM
:90 Rest

B) 3 RFT:

400m Run
10 Alt KB Snatch @55/35

5min Rest

21-15-9

KBS @55/35
Burpee Box Jumps @24/20
*5 HSPU after each round

Scale:
Weight @35/25