WOD 1/30/17

PreClass Work:
Foam Roll - Upper Back, Lats, Quads
Stretch - Banded Hip Distraction
WarmUp 1

0:00-5:00
Whiteboard Discussion

5:00-13:00
3 rounds for individual times:

(Up your intensity from our normal Not For Time warm up
to each individual round for time)
12 Toes to Bar
2-6 Unbroken Muscle Ups
Scale: Modified MU
8 Burpees to 45# plate
Rest 2 min

13:00-15:00
EMOM Set Up

15:00-29:00
14 min EMOM

Min1 - 7 OHS @55% 1RM
Min2 - 4 Muscle Ups

29:00-32:00
WOD Set Up

32:00-50:00
2 Rounds For Reps:

:30 Power Clean to OH, 115/75#
:30 Box Jumps 24/20”
:30 KB Swings, 70/50#
:30 Burpees
:60 Row for Cals
Rest 12 min (Active Recovery (Run, Bike, Row) 5-7min during rest)