WOD 1/17/17

PreClass Work:
Foam Roll
WarmUp 1

Then do:
3 sets not for time
8-10 CTB Pullups - focus on rhythm
15 Wall Ball heavy
10 Power Snatch, 75/55#

0:00-5:00
Whiteboard Discussion

5:00-8:00
Set Up WOD

8:00-45:00
5 min @ high consistent effort
7 Push Press, 115/75#
14 Deadlifts, 115/75#

3 min rest

5 min @ high consistent effort
10 CTB Pullups
10 Cal Row

3 min rest

5 min @ high consistent effort
15 Wall Ball, 20/14#
15 KB Swings, 53/35#

3 min rest

5 min @ high consistent effort
7 Box Jumps, 24/20”
7 Toes to Bar
7 Ring Dips

3 min rest

5 min @ high consistent effort
10 Thrusters 100/65#
35 Double Unders