WOD 8/17/17

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

0:00-3:00
Whiteboard Discussion

3:00-13:00
3 Rounds or 10min:
10 Rockers
10 TuckUps
:10 Hollow Hold
10 Deck Squats

13:00-28:00
15:00 Technical Work:

Kip
Kipping Pullup
Banded Bar MU
Bar MU

28:00-31:00
WOD Prep

31:00-55:00
3 RFT:

7 BMU
800m Run
(Big Lap +)
*24:00 CAP

RX+/Competitors:
7 BMU
RX/Performance:
4 BMU
Scaled/Fitness:
4 Banded BMU or 10 PullUps or 20 Ring Rows

Mobility:
Pigeon Pose
Shoulder Banded Recovery

G.O.A.T. Work:
For Time:
20 Sgl Arm OHS (50/35)
20 T2B
20 Alt Snatches (50/35)
20 Pullups