WOD 6/23/17

PreClass Work:
Foam Roll - Calves, Upper Back, Lats, Hamstrings, Quads
Stretch - Couch, Knee to Wall Worlds Greatest
WarmUp1
Burgener WarmUp w/BB

0:00-3:00
Whiteboard Discussion

3:00-11:00
Dynamic WarmUp

8min AMRAP, moderate pace
10 Banded Pass Throughs
10 Banded Face Pulls
20 Cossack Squat (SEE VIDEO BELOW)

11:00-21:00
A) High Hang Snatch, 10min to build to a heavy 3 TnG

21:00-31:00
B) High Hang Clean+Jerk, 10min to build to a heavy 3, drop each lift

31:00-35:00
WOD SetUp/Pee Pee Break/Wardrobe Change

35:00-55:00
C) 20min AMRAP
400m Run
3 Squat Cleans @75%1RM
:30 FR Hold
35 Double Unders
5 Strict HSPU or :30 Wall Facing HSH

G.O.A.T. Work:
Not For Time:
20 Turkish GetUps