Open WOD 17.1

!!!IT'S TIME!!!
FRIDAY NIGHT LIGHTS
IS FINALLY HERE
HEATS WILL START AT 6:30

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PreClass Work:
Foam Roll - Upper Back, Lats, Quads, Calves
LAX Ball - Quads, Hips, Shoulders
Banded Stretch -  OH Shoulder Distraction, Hip Distraction
WarmUp1 +
10 Scap Pullups
10 Scap Pushups
10 Kips

0:00-5:00
Whiteboard Discussion

5:00-13:00
8min AMRAP at a slow controlled pace:

20 Single Unders
10 Straight Leg Raises per side
10 DD Pushups
10 Alt DB Snatches (start light and increase to workout weight)

13:00-33:00
For time:
10 snatches (50/35)
15 burpee box jump-overs (24/20)
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

20min Time CAP