WOD 9/19/17

PreClass Work:
Foam Roll - Upper Back, Lats, Calves
Stretch -  Worlds Greatest, Knee-to-Wall, Couch
WarmUp4

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


A) 10 Rounds:
E:90MOM
2 Power Clean
1 Clean + Jerk

B) These need to be done at Max Effort -
4min AMRAP
5 Power Cleans @65-75%
35 DUs

4min Rest

4min AMRAP
5 Power Cleans (same weight as above)
35 DUs

Mobility:
Couch Stretch

Pigeon Pose

G.O.A.T. Work:
EMOMx10
Min1 - 10 KB OHS (alt sides each round)or 15 Goblet Squats 55/35
Min2 - 7-10 PullUps or 15-20 Ring Rows