WOD 4/25/17

PreClass Work:
Foam Roll - Upper Back, Lats, Quads
Stretch - Coach, Knee to Wall, Soldier Kicks, Reach+Pull w/Lunge and Twist
WarmUp4

0:00-3:00
Whiteboard Discussion

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

10:00-22:00
A) Clean Complex
12min AMRAP
3 Deadlifts
3 Hang Power Cleans
3 Jerks
6 Front Rack Lunges
RX+ (95/65)
RX (75/55)
Sc (55/35)

22:00-27:00
WOD SetUp

27:00-40:00
B) 400m Farmer Walk with 50% BW
*10 Burpees for every drop

40:00-50:00
C) GHD Hip Ext 4x12, Rest 2min

50:00-60:00
D) Core Finisher
3 Rounds or 10min
12 Hollow Rocks
12 Tuck Ups
:12 Hollow Hold
5 Strict T2B