WOD 8/15/17

PreClass Work:
Foam Roll - Upper Back, Lats, Calves, Quads
Stretch - Knee to Wall, Worlds Greatest
WarmUp2

0:00-3:00
Whiteboard Discussion

3:00-11:00
Dynamic WarmUp:
2 Rounds or 8min:
200m Run
Burgener WarmUp
10 Scorpions
10 Iron Crosses
10 Hip Bridges

11:00-16:00
Demo + Practice Snatch Balance

16:00-23:00
EMOMx7

1 Snatch Balance
Start at 75/55 then build according to feel and comfort

23:00-28:00
SetUp for Squat Snatch

28:00-38:00
E2MOMx10

2 Squat Snatch,
Start at 50% and build according to feel and comfort

38:00-43:00
WOD SetUp + Demo

43:00-53:00
For Time:
15-12-9

G2OH
Bar-Facing Burpees
Pullups
*10:00 CAP

RX+/Competitors:
115/85, C2B
RX/Performance:
95/65, PullUps
Scaled/Fitness:
75/55, Jumping PullUps

Mobility:
Couch Stretch
Shoulder Banded Recovery

G.O.A.T. Work:
2 Rounds:
200m Sprint
15 Sandbag G2OH 60/30
*2min Rest BTW Rounds