WOD 2/8/17

PreClass Work:
Foam Roll - Calves, Quads, Upper Back
Lax Ball - Teres Minor (behind arm pit), Hips, Quads
Stretch - Knee 2 Wall Stretch, Couch Stretch
Warmup 1

0:00-10:00
10 min Aerobic Warm up bike, run, skip rope, row, etc

10:00-15:00
Whiteboard Discussion + Demo

15:00-25:00
A1) Squat Snatch 5 x 3 TnG @70-75%
rest :30
A2) CTB Pullups 5 x 5-10
rest 60 sec **focus on speed and rhythm

25:00-35:00
B1) Power Clean 5 x 5 TnG @ 70%
rest :30
B2. Handstand Push-Up 5 x 5-10
rest 60 sec **focus on speed and rhythm

35:00-38:00
WOD SetUp + Demo

38:00-53:00
5 Rounds:
40 sec Fast Bear Crawl
20 sec rest
40 sec Row
20 sec rest
40 sec No Push-up Burpee Box Jumps 24/20”
20 sec rest