WOD 11/17/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band, Lats
Stretch - Knee-to-Wall, Couch, FOREARMS, Front Rack Rotations
WarmUp4

3 Rounds:
10 Kips, focus on active shoulders and tight hollow/arch body positions
2 wall walks + :20 HSH
10 Walking Good Mornings

A1) Ring Dips 3x12
1min Rest
A2) Rope Climb, Legless if possible
2min Rest


B) For Time:
1,000m Row

2min Rest

3 Rounds:

200m Run
15 UB Thrusters
7 UB T2B

2min Rest

1,000m Row