WOD 1/13/17

PreClass Work:
Foam Roll - Upper Back, Lats, Quads, Calves
WarmUp 3
Then do: (Really do it this time)
10-1
Jumping Jacks
Squats

0:00-5:00
Whiteboard Discussion

5:00-15:00
A1) Front Squat 3 x 3 @30X1 Tempo
1m a rest
A2) Pull-up, strict  3x3 @30X1
2m Rest

15:00-55:00
10min @ consistent effort,
continue ascending by 4’s on C2B
and 5’s on WB as high as possible:
4 CTB Pullups
5 Wall Ball, 20/14#
8 CTB Pullups
10 Wall Ball, 20/14#
12 CTB Pullups
15 Wall Ball, 20/14#

Rest 5 min

10min @ consistent effort
3 Burpee Ring MU
12 Burpee Box Jump Overs, 24/20”

Rest 5 min

10min @ consistent effort
40 Double Unders
10 Power Clean to OH, (75/55)
10 Overhead Squat, (75/55)