WOD 8/8/17

PreClass Work:
Foam Roll - Calves, IT Band, Upper Back, Lats
Stretch - Couch, Knee to Wall, Worlds Greatest
WarmUp2
Squat Therapy

0:00-3:00
Whiteboard Discussion

3:00-11:00
3 Rounds or 8min:
10 Banded Pull Apart
10 Banded Face Pulls
10 Banded Pull Throughs
:10 Handstand Hold


11:00-31:00
A) OHS
20min for 1RM

31:00-36:00
WOD Prep/SetUp

36:00-51:00
B) 15:00 AMRAP
21 OHS
40 DUs
15 OHS
40 DUs

9 OHS
40 DUs

RX+/Competitors:
95/75
RX/Performance:
75/55
Scaled/Fitness:
55/35

Mobility:
Banded I, Y, T’s, Couch Stretch

G.O.A.T. Work:
EMOMx12
Min1 - 200m Run
Min2 - 15 GHD SitUps