WOD 8/21/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band
Stretch - Worlds Greatest, Knee to Wall, Couch
WarmUp1

0:00-3:00
Whiteboard Discussion

3:00-11:00
Dynamic WarmUp:

3 Rounds:
10 Light Wall Balls
7 T2B
4 HSPU
1 Rope Climb

11:00-15:00
Strength SetUp

15:00-30:00
A) Front Squat E4MOM

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

30:00-35:00
WOD SetUp

35:00-47:00
B) 2 RFT:

60 Wall Balls
15 Strict Pullups
*12min CAP

RX+/Competitors:
20/14, MB PullUps
RX/Performance:
20/14, PullUps
Scaled/Fitness:
14/10, Banded PullUps

Mobility:
Couch Stretch

Foam Roll

G.O.A.T. Work:
3 Rounds:
Run 200m
12 Hanging Windshield Wipers (on a 2 count)
*Scale to the floor if unable to do hanging