wow 8/14/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band
Stretch - OH Banded Distraction, Knee to Wall, Worlds Greatest
WarmUp 1

0:00-3:00
Whiteboard Discussion

3:00-11:00
Dynamic WarmUp:
8min AMRAP
7 DB Clusters 35/25
7 Burpee Broad Jumps
15/10 Cal Row

11:00-26:00
Back Squat E4MOM

Min1 - 5@60%
Min4 - 5@70%
Min8 - 5+@80%

26:00-30:00
WOD SetUp + Demo

30:00-54:00
8 Rounds (Total Reps):

:30 ME DB/KB Cluster
:30 Rest
:30 ME Box Jump
:30 Rest
:30 ME Cal Row
:30 Rest

RX+/Competitors:
55/35, 24/20
RX/Performance:
45/25, 24/20
Scaled/Fitness:
35/15, 20/16

Mobility:
Couch Stretch

Pigeon Pose

G.O.A.T. Work:
For Time:
50 UB Wall Balls
50 GHD SitUps

β€”ORβ€”

3 Rounds
ME WB @ 20/14
25 GHD SitUps
*2min Rest BTW Rounds