WOD 1/16/18

PreClass:
Foam Roll - Upper back, Lats, Calves
Stretch - OH Banded Distraction, Banded Hamstring Pulldown, Knee-to-Wall
WarmUp1

Class WarmUp
2 Rounds:
10 Banded Straight Arm Pulldowns
10 Banded X-Walks
10 Banded Pull Aparts
10 Banded Good Mornings

Burgener WarmUp

A) Hang Squat Snatch starting at 65%,
1 every :45 for 15 reps,
add weight based on feel

(should not fail with these reps,focus needs to be on technique and speed under bar)

B) 4 ROUNDS FOR REPS:
1min Wall balls
1min Rest
2min Cal Row
2min Rest
1min Double Unders
1min Rest

G.O.A.T. Work:
4 RNFT:
100' Single-Arm Farmer Carry -R
7-10 Single-Arm KBS -R
100' Single-Arm Farmer Carry -L
7-10 Single-Arm KBS -L

2min Rest after each round

*Farmer Carry and KBS are same weight and as heavy as you can handle