WOD 9/12/17

PreClass Work:
Foam Roll - Upper Back, Lats, Calves, Quads, IT Band
Stretch - OH Banded Distraction, Worlds Greatest, Knee-to-Wall
WarmUp2

8min AMRAP:
:30 BB OH Hold
:30 HSH
8/10 Cal Row
10 Scap Pullups
10 Scap PushUps
10 Wall Slides
10 Worlds Greatest

A) 10-12 MIN
Overhead Squat/OH Tech Work

B) EMOMx5
Min1 - 7-10 T2B
Min2 - 35 DUs
Min3 - 5 OHS @65% 1RM
Min4 - 8-12 Cal Row (Row up to :45 for max calories)
(20min)

Competitors:
10 T2B
35 DUs
OHS @65%
15 Cal Row

Mobility:
Pigeon Pose

Foam Roll Posterior Chain

G.O.A.T. Work:
5 Rounds:
Complete in 2min:
200m Run
10 S2OH @115/85
*Rest remainder of time