WOD 8/25/17

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

Dynamic WarmUp:
8min AMRAP
10 Banded X-Walks
10 Banded Pull Thru
10 DD PushUps
20 Kossack Squats


A) OHS E4MOM
5@60%
5@70%
5+@80%

B) For Time:
25 Burpees
400m Run
25 Pullup
400m Run
25 HSPU
400m Run
25 C2B
400m Run
25 Burpees
*30min CAP

RX+/Competitors:
6” Target Burpee, Deficit HSPU
RX/Performance:
As Written
Scaled/Fitness:
Jumping Pullups, Jumping C2B, BB Shoulder Press @50% 1RM

Mobility:
Shoulder Recovery
Couch Stretch
Pigeon Pose


G.O.A.T. Work:
ME 500m Row
Rest 5min
ME UB Thrusters 95/65