WOD 12/4/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band
Dynamic Stretch - Worlds Greatest, Single-Leg Hip Bridges, Knee-to-Wall
WarmUp4

Class WarmUp:
Coaches Choice


A) DB/KB Split Squat
3x12 per leg
:45 Rest btw legs

B) 2 Rounds:

8 UB Thrusters @40% 1RM Front Squat
500m Row
Rest 2 min
10 UB Sumo Deadlift High Pulls @same weight as thrusters
500m Row
Rest 2 min
(25min CAP)

G.O.A.T. Work
3 Rounds NFT:

50m Overhead Sandbag Carry
50m SandBag Bear Hug Carry
20 GHD SitUps