WOD 1/27/17

PreClass Work:
Foam Roll - Calves, Quads (Inner + Outer)
WarmUpCheck Whiteboard for WarmUp

0:00-5:00
Whiteboard Discussion

5:00-12:00
A1) Front Squat 3x3 @30X1 Tempo
@85-90% 1RM

A2) Pull-up, strict 3x3 @30X1 Tempo
Scale: Negative Pullup
3x5, 5 sec down

12:00-15:00
WOD Setup

15:00-55:00
10 min Running Clock
Run 1 mile
AMRAP Muscle Ups/Scale: Modified MU in remaining time:

rest 5 min

10 min Running Clock
Row 2000m
AMRAP Burpees over Erg in remaining time:

rest 5 min

10 min Running Clock
Run 1 mile
AMRAP Double Unders in remains time: