WOD 7/24/17

PreClass Work:
Foam Roll - Calves, Quads, Lats, Upper Back
Stretch - Knee to Wall, Banded Hip Distraction, Worlds Greatest
WarmUp4

0:00-3:00
Whiteboard Discussion

3:00-11:00
Dynamic WarmUp
8min AMRAP

15/10 Cal Row
2 wall walks + :20 HSH
10 Sumo Stance Good Mornings(45-95#)

11:00-23:00
A) 4 Rounds:
4 Squat Cleans @55-65% 1RM FS
w/:03 pause in the bottom, every 2min

23:00-43:00
C) 2 RFT: 
400m Run
1 Rope Climb
5-10 UB T2B
1min rest
Row 500m
12 Power Cleans @ 55% 1RM
1min Rest

43:00-60:00
Low Back and Hip Mobility

G.O.A.T Work:
Front Rack StepUps 4x8
@45-50% 1RM FS, build
2min Rest