WOD 3/2/17

IT'S THURSDAY AND IT'S TIME
FOR THE ANNOUNCEMENT OF
— OPEN WOD 17.2 —

WE WILL BE GETTING TOGETHER
EVERY THURSDAY TO WATCH
THE ANNOUNCEMENT AND SUPPORT
ANY ATHLETE READY TO TAKE IT ON!!!

ANNOUNCEMENT TIME:
— 8:00PM —

PreClass Work:
Foam Roll
WarmUp4

0:00-5:00
Whiteboard Discussion

5:00-17:00
Mobility - Ankles, Hips, Low Back, Shoulder, Wrist

17:00-25:00
8min AMRAP (Focus on form and body position)
10 Hollow Rocks
8 Tuck Ups
6 Deck Squats/Candlesticks
:15 Hollow Body Hold
1min Rest

25:00-30:00
Movement Demo + SetUp

30:00-45:00
BB Clean Complex
Starting weight will be (75/45)

1 Deadlift
1 High Hang Clean
1 Low Hang Clean
1 Clean (from floor)
1 Jerk
*Build to a challenging set

45:00-55:00
Active Recovery

10min Run, Bike, Row @Z1