WOD 12/14/17

YOGA TONIGHT
@RED HILL

——— 6:30PM ———
$6 FOR YOGA + A BEER

 

PreClass Work:
Foam Roll - Calves, Quads, IT Band
Dynamic Stretch - OH Banded Distraction, Banded Straight Arm Pulldowns, Worlds Greatest
WarmUp4

10min AMRAP
12/8 Cal Row
:20 HSH
3 Deck Squats
6 BB Sgl Leg Deadlifts /Leg
6 Hang Cleans
3 Hang Squat Cleans

A1) Back Squat @31X1 TEMPO
10 @50-55%
8 @55-60%
6 @60-70%

:30 Rest
10 @5% Less than set of 6 Reps, NO TEMPO

A2) Strict Pull-Ups
3x5-7 Reps
:90 Rest
**add weight if possible

B) 5 RFT:
12 Burpees
9 Hang Power Cleans @115/75
6 UB C2B PullUps
(20min CAP)

G.O.A.T. Work:
Mobility:
3 Sets/1min each side
1) OH Banded Distraction
2) Banded Hip Distraction
3) Banded Ankle Distraction