WOD 8/1/17

— NEW CLASS TIME —
Mon-Fri 4:00Pm Class
STRATING MONDAY, AUGUST 7TH

PreClass:
Foam Roll - Quads, Calves, Upper Back, Lats
Stretch - Forearms, Worlds Greatest, Knee to Wall
WarmUp4

0:00-3:00
Whiteboard Discussion

3:00-10:00
2 Rounds:
200m Run
Burgener WarmUp + Skill Transfer Work w/BB


10:00-30:00
A) Clean + Jerk
20min for 1 RM

*When you fail on Jerk continue to find 1RM Clean, so you’ll have 2 1RM’s today

30:00-47:00
B) 4RFT: (17min CAP)

400m Run
12 G2OH

RX+/Competitors:
95/65
RX/Performance:
75/55
Scaled/Fitness:
65/45


Mobility:
Banded Shoulder Recovery + Hamstring Stretch

G.O.A.T. Work:
Alt EMOM
Min1 - :45 Plank
Min2 - 15-20 RKBS (55/35)