WOD 9/25/17

LONG SOCKS FOR ROPE CLIMBS

 

PreClass Work:
Foam Roll - Calves, Quads, IT Band
Stretch - Knee-to-Wall, Worlds Greatest, OH Banded Distraction
WarmUp1

0:00-3:00
Whiteboard Discussion

3:00-15:00
200m Run
3 Rounds:
3 HSPU
3 Strict PullUps
6 Box Jumps
12 Squats
1 Rope Climb

15:00-20:00
WOD SetUp

20:00-45:00
25min AMRAP

200m Run
15 Box Jumps 24/20"
15 Wall Balls 20/14"
*Scale height of Box Jump and weight of wall ball as needed

Competitors:
“Kelly”

5 Rounds For Time:
400m Run
30 Box Jumps @24/20”
30 Wall Balls @20/14#

Mobility:
Couch Stretch/Hip Mobility

T-Spine Rollout
Shoulder Recovery

G.O.A.T. Work:
EMOM x5

3-5 Bar Muscle-Ups
Do the above Mobility Work