WOD 11/28/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band
Static Stretch - Couch
Dynamic - Banded Skiers, I, Y, T's, Worlds Greatest, OH Banded Distraction

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

A) For Reps:
4min Max Cal Row

2min Rest

10min AMRAP
12 Alt DB Snatch
6 T2B
10 Box Jumps
5 Burpees

2min Rest

4min Max Cal Row

G.O.A.T. Work:
B1) Ring Dips 3x12, WTD if possible
:30 Rest
B2) BB Bentover Row 3x10, BUILD
:90 Rest