WOD 9/6/17

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

0:00-3:00
Whiteboard Discussion

3:00-7:00
High Knees
Soldier Kicks
Butt Kicks
Reach+Pull w/ Lunge+Twist
Side Shuffles
Carioca
Power Skip Forward
Power Skip Backward
Alt Side Lunges

7:00-15:00
Jerk SetUp and Build to 125% 1RM SP

15:00-23:00
A) 5 Rounds:
2 Jerks @125% 1RM Strict Shoulder Press
*Lift every :90
(8min)

23:00-28:00
WOD SetUp

28:00-41:00
B) 13:00 AMRAP:
200m Run
10 Clean + Jerk @65% 1RM

Mobility:
Shoulder Banded Recovery

Couch Stretch

G.O.A.T. Work:
500m Max Effort Row

Rest 5min

3 Rounds for Reps:
1min ME Rope Climbs
1min Rest