WOD 11/29/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band, Upper Back, Lats
Static Stretch - Knee-to-Wall, Couch
Dynamic - 20 3-points of contact Single-Leg DL w/PVC Pipe
15 Leg Swings Front to Back and Side to Side
10 Inchworms
10 Scorpions
10 Iron Cross
10 Single-Leg Hip Bridges e/Leg

Then:
3 Rounds w/empty BB
of Instructor Lead Burgener WarmUp,
1min break between sets


A) E2MOMx6
1 Hang Squat Snatch
1 Squat Snatch
2 OHS @65-75% 1RM Snatch

B) E2MOMx6
1 Hang Squat Clean
1 Squat Clean
2 Jerks @65-75% 1RM Clean+Jerk

C) 12min AMRAP
200m Run
15 Thrusters @75/55
10 GHD Sit Ups