WOD 9/28/17

YOGA +BEER IN RED HILL
7PM EVERY THURSDAY NIGHT
NOW THROUGH OCTOBER

PreClass Work:
Foam Roll - Upper Back, Lats
Stretch - OH Banded Distraction, Couch, Worlds Greatest
WarmUp4

3 Rounds:
200m Run
2 Muscle-Ups
4 HSPU
8 Burpees

A) E:90MOMx8 (10min)
BCBD Complex
3 Cleans
3 Front Squats
3 Push Press
*BUILD

B) For Reps:
3:00 AMRAP of: (Sprint)

10 DB Push Press @35/20
7 Toes2Bar
5 Burpee PullUps

3:00 Rest, then:

3:00 AMRAP of: (Sprint)
7 DB Push Press @35/20
5 Toes2Bar
3 Burpee PullUps

Competitors:
DB Push Press @50/35
T2B
Bar Muscle-Ups

Mobility:
Knee-to-Wall
Banded Hip Distraction
T-Spine Rollout

G.O.A.T. Work:
3 Rounds Each NFT:
15 DB Skull Crusher
30 Walking Lunge
:90 Rest