WOD 9/29/17

People reClass Work:
Foam Roll - Upper Back, Lats, Calves, IT Band
Stretch - Worlds Greatest, Knee-to-Wall, OH Banded Distraction
WarmUp2

0:00-3:00
Whiteboard Discussion

3:00-15:00
3 Rounds:
1min Row
1min Plank
:30 DUs
:30 Hollow Rocks

15:00-25:00
A) Gymnastics Block: Kipping for PullUps + T2B (10min)

25:00-30:00
WOD SetUp

30:00-55:00
B) For Time:

1000m Row
THEN
“Annie”
50-40-30-20-10
DUs
ABMAT SitUps
THEN
50 BB Thrusters @45/35
30 PullUps
*25min CAP

Competitors:
C2B PullUps

Mobility:
Couch Stretch/Hip Mobility
T-Spine Rollout
Shoulder Recovery

G.O.A.T. Work:
For Time:
Big Lap
25 KB Goblet Squats @50/35
Big Lap
25 KB G2OH @50/35