WOD 3/7/17

17.2 HAS COME AND GONE
AND DUMBBELLS HAVE BEEN
!!!THE TREND!!!

DON'T WORRY 17.3 WILL BE HERE
BEFORE YOU KNOW IT!
MAYBE DUMBBELL THRUSTERS :-)

PreClass Work:
Foam Roll - Calves, Quads, Upper Back, Lats
Stretch - Banded Ankle Distraction, Banded HipmDistraction, Ankle Tilts
WarmUp1

3 Sets NFT:
6-8 CTB Pullups
50’ Handstand Walk (3 attempts)
4-6 Pistols (modify as needed)
Row 800m @ 2k pace
Rest 3min

7 min @ 85%
Row 30 Cals
30 Wall Ball (20/14)
15 CTB Pullups
15 Box Jumps (24/20)
Rest 3min

7 min @ 85%
Run 200m
45 Double Unders
20 Steps Overhead Lunges in place (95/65)
Rest 3min

Row 800m @ 2k pace