WOD 1/20/17

PreClass Work:
Foam Roll - Calves, Quads, Lats, Upper Back
Stretches - Knee to Wall Stretch
WarmUp1 + 

10 Scap Pullups
10 Scap Pushups
Dead Bugs

0:00-5:00
Whiteboard Discussion

5:00-15:00
Front Squat 3 x 3 @30X1 Tempo
1min rest
Strict Pull Up 3 x 3 @30X1 Tempo
2min rest

15:00-18:00
WOD setup

18:00-58:00
10min AMRAP
15 Deadlifts, 115/75#
15 Box Jumps 24/20”

Rest 5 min

10min AMRAP
5 Muscle Ups
Scale: Modified MU
Run 400m

Rest 5 min

10min AMRAP
75 Double Unders
15 Burpees