WOD 9/15/17

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

High Knees
Soldier Kicks
Butt Kicks
Reach+Pull w/ Lunge+Twist
Side Shuffles
Carioca
Power Skip Forward
Power Skip Backward
Alt Side Lunges

Burgerner Warm-Up

A) E:90MOM X10
2 Power Snatch @70-80%
(15min)

Partner WOD
8-10 Rounds:
200m Run
10 Burpees
*20:00 CAP, Partners Rotate Between Rest/Work by full rounds.
**Singles Rest work time for 5 Rounds.

Competitors:
10 Rounds:
Burpees over Partner (Partner in Low Plank)

Mobility:
Couch Stretch

Shoulder Banded Recovery

G.O.A.T. Work:
100 Flutter Kicks (on, 4 count)