WOD 12/7/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band
Stretch - Couch, Knee-to-Wall, Worlds Greatest, OH Banded Distraction
WarmUp1

WarmUp:
Coaches Choice


A) 3 Rounds:
75 DUs
12 Wallball @20/14
7 T2B

Rest 5 min

1-mile Run or 2,000m Row

Rest 5 min

4 Rounds:
12 Burpees
12 Pull-Ups
12 Box Jump Overs @24/20
(40min CAP)

G.O.A.T. Work:
B1) Single-Arm DB Row
3 x 8-10/arm
:30 Rest BTW Arms

B2) Max Reps UB  Perfect PushUps
:90 Rest