"OPEN WOD 18.1" RETEST

A) MetCon Prep:

30 Strokes on the Rower (take a mental note how many calories this yields)

- Then -

With 1 DB, complete:

5 DB Push Press each 
5 DB Rows each
5 DB Thrusters each
5 DB Swing Each arm 
5 DB Hang Power Clean + Press each

- Then -

14/12 Calorie Row

B) WOD:

"Open WOD 18.1"

AMRAP 20:

8 Toes to Bar (Hanging Knee Raises)
10 Hang Power Clean + S20H (50/35)
14/12 Calorie Row

*Last Done: 2/24/18

C) Upper Accessory Work:

1a) KB Curls (4 x 10-12). Rest 30s.
1b) Flutter Kicks (4 x 20s Max Reps). Rest 30s.
1c) Banded Pushdowns (4 x 25-40 UB). Rest 30s.

D) Recovery: (After Class)

5:00 of Global Foam Rolling