WOD 12/15/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band, Upper Back, Lats
Stretch - Knee-to-Wall, Couch, Worlds Greatest, OH Banded Distraction, Straight Arm Pulldowns
WarmUp4

3 Rounds for Quality, focus on on form and speed:
5 Deadlifts
5 High Pulls
5 Hang Cleans
5 Front Squats
5 S2OH
5 Hang Clean Cleans + Jerks


A) Hang Power Clean + Squat Clean
tough complex in 12 min

B) 7 RFR:
:30 Work/:30 Rest

1) Wallballs @20/14
2) Alt DB Snatch @55/35
3) Calorie Row
4) Shuttle Run
5) Front Leaning Rest (Plank) on Rings
(35min WOD Time)