WOD 7/20/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band
Stretch - Soleus Stretch, Knee TomWall, Worlds Greatest, Couch
WarmUp1 + Burgener WarmUp + Skill Transfer Work

0:00-3:00
Whiteboard Discussion

3:00-11:00
Dynamic WarmUp
8min AMRAP
10 Lateral Crossover Step Ups, each leg (SEE VIDEO BELOW)
10 Russian KBS (50/35)
10 Prone Pass Throughs (SEE VIDEO BELOW)

11:00-14:00
Strength SetUp

14:00-24:00
A) Snatch High Pull 4x4 @21x1, Build
2min Rest

24:00-34:00
B) Strict C2B 4x6-8 @20X1
2min Rest

34:00-60:00
C) For Time: (Max Effort)
3x400m Run, 1min Rest BTW Sets
3x200m Run, 1min Rest BTW Sets
3x100m Run, 1min Rest BTW Sets

G.O.A.T Work:
8min AMRAP
10 Hollow to Supermans (5left, 5right)
10 Deck Squats (if you can alt legs don single leg)
:10 HSH (try shoulder taps)
*Focus on form not speed
—THEN—
3-5min Kipping Practice (T2B, Pullups, C2B, Muscle-Ups)