WOD 11/30/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band, Upper Back, Lats
Static Stretch - Couch/Banded Hip Distraction

6min Row, Bike, or Run, gradually increase intensity every :90

Soldier Kicks
High Knees
Reach+Pull
Butt Kicks
Side Shuffle D+B
Carioca D+B
Alt Side Lunge

BBComplex

A1) Deadlift 3x10 @65-70% 1RM
1min Rest
A2) Seated Single-Arm DB Shoulder Press 3x12 e. arm
:90 rest

B) CF Open WOD 12.1
7min AMRAP

Burpees to 6” target above reach

C) Active Recovery:
15min Row, Bike, Run at conversational pace