WOD 8/22/17

PreClass Work:
Foam Roll - Upper Back, Lats, Quads
Stretch - Worlds Greatest, Banded OH Distraction
WarmUp4

0:00-3:00
Whiteboard Discussion

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

11:00-14:00
Strength SetUp

14:00-21:00
A) EMOMx7 (7min)
1 Jerk @80-85%

21:00-31:00
B) E2MOMx5 (10min)
2 Squat Clean + Jerk (SAME WEIGHT AS ABOVE)

31:00-36:00
WOD SetUp

36:00-46:00
C) 10:00 AMRAP:

9 SqClean
12 S2OH
200m Run

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

Mobility:
Couch Stretch
Pigeon Pose

G.O.A.T. Work:
Tabata:
(:20 work/:10 rest x8)
Double Unders