WOD 4/27/17

PreClass Work:
Foam Roll - Quads, Calves, Upper Back, Lats
Stretch - OH Banded Distraction, Banded Hip Distraction, Knee toWall, 10 Wall Slides
WarmUp1 +
10 Leg Swings, 20 Alt Reach + Pulls, 10 Lateral Side Lunges

0:00-3:00
Whiteboard Discussion

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

10:00-13:00
Snatch SetUp +Demo

13:00-23:00
A) 3-position Snatch (High Hang, Low Hang, Floor) build to a heavy set

23:00-26:00
Demo Accessory Work

26:00-36:00
B1) Sgl Leg BB DL 3x6 each leg
(start with an empty BB, only add weight if balance and form are good)
:30 Rest
B2) Wtd DB Step Ups 3x10 each leg
(same weight as last time, we're adding 2 reps per leg)
:90 Rest

36:00-38:00
WOD Setup + Demo

38:00-58:00
C) 5 RFT:
400m SB Run
10 Burpee Slam Balls

Extra Credit Work:
D) GHD SitUps 4x12, Rest 2min

RX (30/20)
Sc (20/15)