WOD 9/14/17

HURRICANE RELIEF EFFORT:

MONTY COGGINS WILL BE TEACHING YOGA 7 - 8 PM THURSDAY NIGHT, SEPTEMBER 14 IN THE RED HILL BREWING COMPANY TAPROOM. DONATE $6 FOR AN ALL - LEVELS YOGA CLASS AND A BEER. 100% OF THE PROCEEDS WILL GO TO HURRICANE RELIEF. COME ROLL OUT YOUR MAT, BUILD COMMUNITY, BREATHE, FLOW, AND QUENCH YOUR THIRST TO HELP ALL THOSE WHO HAVE BEEN IMPACTED. PLEASE COME OUT AND SUPPORT THIS WONDERFUL CAUSE!

 

PreClass Work:
Foam Roll - Upper Back, Lats, Calves, Quads, IT Band

Stretch - Worlds Greatest, OH Banded Distraction, Knee-to-Wall
WarmUp1+WarmUp4 BB Complex

2 Rounds:
10 Banded X-Walks
10 DD PushUps
20 Kossack Squats

Then 2 Rounds:
10 Banded Pull Throughs
10 Hamstring Pulldowns

A) Deadlift E4MOM
5@70%
3@80%
1+@90%

B) 3 Rounds for Reps:
1min Thrusters @75/55
1min Box Jumps @24/20
1min Slam Balls @20/15
1min SDLHP @75/55
1min Rest
(14min)

Competitors:
Thrusters @95/65
Box Jump @30/24
Slam Balls @30/20
SDLHP @95/65

Mobility:
Couch Stretch

Pigeon Pose

G.O.A.T. Work:
NFT:

50 Windshield Wipers