WOD 3/14/17

EXCELLENT JOB ON 17.3
AND THANK YOU TO EVERYONE THAT HAS
— STEPPED UP AND HELPED JUDGE —

WE'RE HEADING IN TO WEEK 4 OF THE OPEN
HOW'S EVERYONE FEELING?
LET THE COACH'S KNOW SO WE CAN
— KEEP YOU HEALTHY —

PreClass Work:
Foam Roll - Calves, Quads, Upper Back, Lats
Stretch - Knee to Wall, Ankle Tilts, Banded Ankle Distraction, Couch Stretch
WarmUp2

0:00-5:00
Whiteboard Discussion + Demo

5:00-15:00
3 Rounds NFT:
6-8 CTB Pullups
50’ Handstand Walk
4-6 Pistols

15:00-18:00
WOD SetUp

18:00-50:00
850m Row @2k pace
3min Rest

7 min @ 85%
20 Cal Row
20 DB Thrusters (35/25)
40 Double Unders
3min Rest

7 min @ 85%
Run 200m
15 Overhead Squat (95/65)
15 Hand Release Pushups
3min Rest

850m Row @ 2k pace