WOD 8/29/17

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

0:00-3:00
Whiteboard Discussion

3:00-15:00
High Knees
Soldier Kicks
Butt Kicks
Reach+Pull w/ Lunge+Twist
Side Shuffles
Carioca
Power Skip Forward
Power Skip Backward
Alt Side Lunges

Burgerner Warm-Up

15:00-30:00
10 Rounds: (15min)
2 Hang Squat Snatch, every :90 @70-80%

30:00-35:00
WOD SetUp

35:00-55:00
For Time:
30 Clean+Jerk @60% 1RM
*5:00 CAP

Rest 5min

For Time:
15 Burpees Over Bar Facing Bar
9 G2OH @75% of Snatch
12 Burpees Over Bar Facing Bar
7 G2OH @75% of Snatch
9 Burpees Over Bar Facing Bar
5 G2OH @75% of Snatch
*10:00 CAP

Competitors:
“Grace @135/95”
Rest 5min
“Amanda @135/95”


Mobility:
Post-Chain Recovery
Shoulder Recovery

G.O.A.T. Work:
Not For Time, Accumulate:
5:00 of Plank