WOD 8/28/17

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

0:00-3:00
Whiteboard Discussion

3:00-18:00
Dynamic WarmUp (12-15min)
400m Run
3 Rounds NFT:
250m Row
10 Squats/6 Pistols
7 DD PushUps
4 Strict Pullups

*Then 20 Reps of Squat Therapy

18:00-30:00
Back Squat E4MOM
3@65%
3@75%
3+@85%

30:00-45:00
For Time:
Row 1000m
50 Air Squats
Run 800m (Big Lap + Corner of Means)
*15:00 CAP

Competitors:
Pistols

Mobility:
Couch Stretch

G.O.A.T. Work:
For Time:
25 KB OHS @55/35

Rest 5min

For Time:
25 Pullups