WOD 9/5/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band, Upper Back, Lats
Stretch - Worlds Greatest, Knee-to-Wall, OH Banded Distraction
WarmUp4

0:00-3:00
Whiteboard Discussion

3:00-13:00
2 Rounds:
10 Banded X-Walks
10 Banded Pull Thru
10 DD PushUps
20 Kossack Squats

Then 2 Rounds:
10 Banded Pull Throughs
10 Hamstring Pulldowns

13:00-15:00
Strength SetUp

1500-25:00
A) OH Squat E4MOM
3@65%
3@75%
3+@85%
(10min)

25:00-30:00
WOD SetUp

30:00-45:00
B) 5min AMRAP
4 Deadlift @60% 1RM
4 Burpee Over Bar (Bar Facing)

5min Rest

5min AMRAP
4 Deadlift @60% 1RM
8 T2B
(15min)

Mobility:
Couch Stretch
Hamstring Pulldowns
Foam Roll

G.O.A.T. Work:
5 Rounds for Reps:

1min ME Snatch @135/95 or 95/65
1min Rest