WOD 8/31/17

PreClass Work:
Foam Roll - Upper Back, Lats, IT Band, Glutes/Hips
Stretch - Banded Hip Distraction, Worlds Greatest
WarmUp4

0:00-3:00
Whiteboard Discussion

3:00-15:00
Dynamic WarmUp:
Soldier Kicks
High Knees
Reach+Pull w/ Lunge+Twist
Butt Kicks

2 Rounds:
10 Banded Pull Thru
10 Banded Sgl LegLying Hamstring Pulls

15:00-20:00
Strength SetUp and Deadlift WarmUp

20:00-29:00
Deadlift E4MOM
3@65%
3@75%
3+@85%

29:00-34:00
WOD SetUp

34:00-43:00
9min AMRAP:
5 Power Cleans @85% 1RM
7 T2B
35 DU

Competitors:
Get more Reps then everyone else

Mobility:
Pigeon Pose

Hamstring Stretch

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

Rest 5min

8x200m Sprint
1min Rest BTW Sets