WOD 3/1/17

— IT'S WEDNESDAY AND MARCH 1ST —
TOMORROW NIGHT IS
THE ANNOUNCEMENT OF
— OPEN WOD 17.2 —

We will be having another announcement
get together Thursday night starting
around 7:00/7:30!

ANNOUNCEMENT WILL BE
TELEVISED AGAIN @8:00
AND THERE WILL BE A
COUPLE PEOPLE DOING THE WOD
AFTER THE ANNOUNCEMENT!!!

PreClass Work:
Foam Roll - Upper Back, Lats, Caves, Quads
Stretch - Couch Stretch, Knee 2 Wall, Banded Ankle Distraction
WarmUp2

0:00-3:00
Whiteboard Discussion + Demo

3:00-13:00
Front Squat @ 55% 3 every minute for 10 min
**move bar as fast as possible

13:00-15:00
Switch Weight for next lift

15:00-25:00
Overhead Press @ 50% 3 every minute for 10 min
**move bar as fast as possible

25:00-27:00
EMOM SetUp

27:00-59:00
32 min EMOM
Min1 - 5-7 T2B
Min2 - 20 Double Unders
Min3 - 5 Power Snatch (95/65)
Min4 - 8 Wall Ball (20/14)