WOD 9/18/17

PreClass Work:
FoamRoll - Calves, Quads, IT Band
Stretch - OH Band Distraction, Scap PullUps, Scap PushUps
WarmUp1 + Squat Therapy

0:00-3:00
Whiteboard Discussion

3:00-10:00
3 Rounds:
3 HSPU
6 DD PushUps
9 T2B
12 Lunges

10:00-20:00
A) Front Squat E4MOM
5@70%
3@80%
1+@90%

20:00-23:00
WOD SetUp

23:00-48:00
B) 5 Rounds:
3min AMRAP

5 Pullups
10 Pushups
15 SitUps
20 Squats
3min Rest
(25min)

Competitors:
“Barbara”

5 RFT:
20 Pullups
30 Pushups
40 Sit-Ups
50 Squats
3min Rest after each round
*Goal is 3min work/3min rest, NO CAP

Mobility:
Couch Stretch

Roll-Out Recovery

G.O.A.T. Work: 
5 Rounds:
1min Max Rope Climbs
1min Rest