WOD 8/7/17

NEW CLASS TIME
STARTS TODAY
— 4:00PM —

 

PreClass Work:
Foam Roll - Upper Back, Lats, Calves
Stretch - Knee to Wall,, Couch, Forearm, Thoracic Stretch
WarmUp4 with a Snatch Grip

0:00-3:00
Whiteboard Discussion

3:00-11:00
2 Rounds or 8min:
200m Run
Burgener WarmUp + Skill Transfer Work w/BB
10 Scorpions
10 Iron Cross
10 Hip Bridges

11:00-31:00
A) Snatch - 20min for 1RM
or 10min Technical Work,
then 10min EMOM of 3 Snatches


31:00-36:00
WOD SetUp

36:00-46:00
B) 4 RFT:
5 Ring Muscle-Ups
10 Over-Unders (24/20), see video below
*10min Time Cap

Mobility:
Pigeon Pose, Hamstring Stretch

G.O.A.T. Work:
1-Mile Run