WOD 3/23/17

THURSDAY NIGHT
— 17.5 OPEN ANNOUNCEMENT —
@8PM

—————————————————————
FRIDAY NIGHT LIGHTS
AND COOKOUT @6PM

— BRING A CLEAN HEALTHY PALEO SIDE DISH —

 

PreClass Work:
Foam Roll - Upper Back, Lats, Calves, Quads
Dynamic Movement - 10 Leg Swings each leg, 20 Alt Quad Stretches,
10  Scap Pullups, 10 Scap Pushups, 10 Kips, 10 Downwarddog Pushups
THEN - WarmUp4

0:00-5:00
Whiteboard Discussion + Demo

5:00-20:00
Mobility - Ankles, Knees, Hips, Low Back
*If you have a specific need please let your coach know

23:00-33:00
10min AMRAP

10 Hollow Rock
10 TuckUps
10 Alt Sgl Leg Candlesticks
:20 Hollow Hold
:20 Handstand Hold

33:00-36:00
SetUp

36:00-51:00
Back Squat
5-5-3-3-3-1-1-1-1