WOD 3/21/17

PreClass Work:
Foam Roll - Calves, Quads, Upper Back, Lats
Stretch - Knee to Wall Stretch, Ankle Tilts, Ankle Rolls
WarmUp1

0:00-3:00
Whiteboard Discussion + Demo

3:00-13:00
3 Rounds NFT:
(Focus on form and technique)
6-8 CTB Pullups, focus on speed and fluid movements
50’ Handstand Walk (3 attempts)
4-6 Pistols

13:00-47:00
Row 850m @ 2k pace
Rest to 7min mark, Then:

7min AMRAP
Row 25 Cals
15 Burpees over Erg
35 Double Unders
3min Rest

7min AMRAP
Row 25 Cals
15 Burpees over Erg
35 Double Unders
3min Rest

Row 850m @ 2k pace

Stretch and Recover