WOD 11/7/17

PreClass Work:
Foam Roll - Upper Back, Lats, Calves
Stretch - OH Banded Distraction, Banded Hip Distraction, Knee-to-Wall
2 Rounds:
10 Worlds Greatest Stretch
20 Kossack Squats
10 Burpees

20 3-points of contact Single-Leg DL w/PVC Pipe

Then:
3 Rounds w/empty BB of
Instructor Lead Burgener WarmUp
1min break between sets
(focus on form and technique, don't just go through the motion,
focus on each movement as if it was a heavy weight)


A) Hang Squat Snatch + Squat Snatch
12min to tough complex

B) Squat Snatch every :45
w/:02 hold in the bottom (Catch Position of the Snatch)
for 15 reps (12min)

C) Single Leg Romanian Deadlift w/BB

3x12, :30 rest BTW legs, BUILD

D) For Time:
1-mile run

Mobility:
Foam Roll
Shoulder Mobility
Thoracic Spine
Hips
Ankles