WOD 6/13/17

PreClass Work:
Foam Roll - Upper Back, Lats, Calves, Quads
Stretch - OH Distraction, Worlds Greatest
WarmUp4 + Burgener WU and Skill Transfer w/PVC Piupe

0:00-3:00
A) Burgener WarmUp + Skill Transfer - BB


3:00-6:00
Whiteboard Discussion

6:00-9:00
Strength SetUp

9:00-24:00
B) Clean + Jerk on the minute:

Min1-5 - 5 C+J @60% or 135/95
Min6-10 - 3 C+J @75% or 165/105
Min11-15 - 1 C+J @90% or 205/125

24:00-27:00
WOD SetUp

27:00-44:00
C) FGB Format
3 Rounds: (17min)

1m Power Clean
1m Burpees
1m SDLHP
1m DUs
1m S2OH
1m Rest

G.O.A.T. Work:
3 Rounds:

200m 1/2 BW Farmer Carry
:30 L-Hold (ACCUMULATE)

RX+ (115/80)
RX (95/65)
SC (75/55, Knees to 90, Singles)