WOD 2/17/17

PreClass Work:
Foam Roll - Calves, Quads, Upper Back, Lats
Stretch - Knee to Wall, Couch Stretch, Banded Ankle Distraction
WarmUp2

0:00-3:00
Whiteboard Discussion

3:00-10:00
A) Back Squat @ 30X1 3 x 3
Rest 1 min

10:00-20:00
B1) Power Snatch 3 x 1.1.1 @75-85% 1RM
Rest :30
B2) L-Pull-Ups 3 x 3-5
Rest :90

20:00-23:00
WOD SetUp

23:00-60:00
Set1
Row 500m
18 Toes to Bar
21 Box Jumps, 24/20”
24 Wall Ball, 20/14#
27 KB Swings , 53/35#
75 Double Unders
Rest 4 min b/w sets

Set2
75 Double Unders
27 KB Swings , 53/35#
24 Wall Ball, 20/14#
21 Box Jumps, 24/20”
18 T2B
Row 500m
Rest 4 min b/w sets

Set3
18 Wall Ball, 20/14#
75 Double Unders
21 KB Swings , 53/35#
24 Box Jumps, 24/20”
Row 500m
27 T2B