WOD 7/21/17

PreClass Work:
Foam Roll - Upper back, Lats, Calves, Quads
Stretch - Worlds Greatest, Couch, Knee to wall
WarmUp4

0:00-3:00
Whiteboard Discussison

3:00-11:00
Dynamic WarmUp
8min AMRAP
10 Banded Pass Throughs
10 Banded Face Pulls
20 Kossack Squat

11:00-14:00
Strength1 SetUp

14:00-26:00
A) 12min to a heavy complex:
1 Squat Clean
2 Front Squats

26:00-28:00
Strength2 SetUp

28:00-36:00
B) 3 Back Squat EMOMx8 @65%

36:00-40:00
WOD SetUp

40:00-60:00
C) 3 RFT:
25 KB Swings
25 Box Jumps

5min Rest

2 RFT:
15 T2B
15 Burpees
(20min CAP)

RX (50/35, 24/20)
SC (35/25, 20/16)

G.O.A.T. Work:
Pause Snatch
:03 pause in the launch position/position2/knee cap
Every :90 for 6 sets