WOD 4/11/17

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

0:00-3:00
Whiteboard Discussion

3:00-10:00
Burgener WarmUp
Set1 - PVC Pipe
Set2 - BB

10:00-13:00
Demo the Clean + Jerk


13:00-23:00
A) Clean + Jerk
5 reps every 2minutes for 10 minutes,
build to a heavy 5 reps

23:00-40:00
B1) Banded Leg Curls 4x25, :30 Rest
B2) Wtd Step Ups 4x8 each leg, heavier than last week
:90 Rest

40:00-43:00
WOD Setup

43:00-55:00
C) “Annie”
50-40-30-20-10
Double Unders
Situps