WOD 4/18/17

PreClass Work:
Foam Roll - Upper back, Lats, Quads, Calves
Stretch - Banded OH Distraction, Knee to Wall, Couch
WarmUp1

0:00-3:00

Whiteboard Discussion

3:00-10:00
Burgener WarmUp + Skill Transfer Work
Set1 - PVC Pipe
Set2 - BB

10:00-13:00
DEMO COMPLEX


13:00-23:00
A) Snatch Complex
1 Snatch Deadlift
2 Hang Power Snatch
3 OHS
*Build to a challenging set

23:00-26:00
DEMO GHD HIP EXT + BB STEPUP


26:00-41:00
B1) GHD Hip Extensions 4x10, 1min Rest
B2) BB StepUps 4x8 each leg, 2min Rest

41:00-44:00
DEMO SDLHP + BAR FACING BURPEES OVER BAR AND WOD SETUP


44:00-56:00
C) 21-15-9
Sumo DL HiPull
Bar Facing Burpees

RX+ (115/75)
RX (95/65)
Sc (75/55)