WOD 6/30/17

PreClass Work:
Foam Roll - IT Band, Inner Quads, Hips, Upper Back

Stretch - Worlds Greatest, Banded Hip Distraction, Banded OH Distraction
WarmUp1

10 Banded Pass Throughs
10 Banded Face Pulls
20 Kossack Squat/Alt Side Lunge

0:00-3:00
Whiteboard Discussion

3:00-6:00
Burgener WU & Skill Transfer Work

6:00-12:00
A) 2-Position Snatch (High Hang, Mid Thigh)
@65-75% of 1RM
Every :90 for 5 sets

12:00-13:00
Weight Change

13:00-19:00
B) 1 Front Squat + 2 Jerks @75% of Jerk 1RM
Every :90 for 5 sets

19:00-21:00
WOD SetUp/Pee Break/Wardrobe Change

21:00-51:00
C) 30min AMRAP
400m SB Run
30 Slam Balls
15 SB Rise + Shine Situps
:30 Side Plank-R
:30 Side Plank-L

G.O.A.T Work:
3 Rounds NFT:
100m Double KB OH Carry
1min Rest
200m Double KB Front Rack Carry
1min Rest
400m Farmers Carry
1min Rest