WOD 2/15/17

PreClass Work:
Foam Roll - Calves, Quads (Inner + Outer), Upper Back, Lats
LAX Ball - Scapula In Between Shoulder Blades, Hips + Glutes along belt line
Stretch - Banded Distraction of the ankle and hips
Warmup2

5-10 min Aerobic Warm up bike, run, skip rope, row, etc

0:00-5:00
Finish up aerobic work

5:00-10:00
Whiteboard Discussion + Demo

10:00-20:00
A1) Squat Snatch 5 x 5 TnG @ 65%
Rest :30
A2) CTB Pullups 5 x 5-10
Rest :60 **focus on speed and rhythm, keep submaximal

20:00-30:00
B1) Power Clean 5 x 5 TnG @ 65%
Rest :30
B2) HSPU 5 x 5-10
Rest 60 sec **focus on speed and rhythm, keep submaximal

30:00-33:00
WOD SetUp

33:00-51:00
6 sets:
40 sec High Knee Jump Rope
20 sec rest
40 sec Row
20 sec rest
40 sec Burpees to 8” target
20 sec rest