WOD 2/28/17

— 17.1 IS IN THE BOOKS —

EVERYONE DID AN AMAZING JOB!!!
SOME OF YOU SURPRISED YOURSELF AT
HOW WELL YOU DID, WHICH IS AMAZING!!!
THAT'S WHAT IT'S ALL ABOUT.

— YOU'VE PUT IN HARD WORK AND —
TO SEE IT PAY OFF IS AWESOME TO WATCH

PreClass Work:
Foam Roll - Calves, Quads, Upper Back, Lats
Stretch - Couch Stretch, Wall Slides, OH Banded Distraction
WarmUp1

0:00-5:00
Whiteboard Discussion

5:00-15:00
3 sets NFT:

6-8 CTB Pullups
50’ Handstand Walk
4-6 Pistols

15:00-18:00
WOD SetUp

18:00-26:00
On a 3:00(Men), 4:00(Women) Clock:
Row 750m @ 2k pace
3min Rest

26:00-36:00
7min AMRAP @ 85%

21 Cal Row
18 Toes to Bar
15 Wall Ball (30/20)
12 Deck Squat Box Jumps (30/24)
3min Rest

36:00-46:00
7min AMRAP @ 85%

200m Run
15 Thrusters (75/55)
4 Ring Muscle Ups
35 Double Unders
3min Rest

46:00-51:00
On a 3:00(Men), 4:00(Women) Clock:
Row 750m @ 2k pace