WOD 8/4/17

— NEW CLASS TIME —
Mon-Fri 4:00Pm Class
STRATING MONDAY, AUGUST 7TH

PreClass Work:
Foam Roll - Calves, Quads, Upper Back, Lats
Stretch - Forearms, Knee to Wall, Worlds Greatest
WarmUp4

8min AMRAP
10 Alt Sgl Leg KB DL
10 Banded Good Mornings
10 R-KBS
10 Alt KB Snatch


A) EMOMx14
Min1 - 3 Back Squats @75-80%
Min2 - 10 Alt DB/KB Snatches @50/35

B) 5 RFT:

7 Deadlifts
7 Burpee Over Bar facing bar

RX+/Competitors:
225/175
RX/Performance:
185/135
Scaled/Fitness:
135/95


Mobility:
Couch Stretch, Bar Kip

G.O.A.T. Work:
Alt EMOM x12
Min1 - 200m Run
Min2 - 15-20 WB