WOD 1/31/17

PreClass Work:
Foam Roll - Upper back, Lats, Quads, Calves
Stretch - Knee-to-Wall Stretch
WarmUp 2

0:00-5:00
Whiteboard Discussion +
Movement Demo

5:00-15:00
3 sets not for time (10min Cap)

8-10 CTB Pullups- focus on rhythm
10 Muscle Snatch, 75/55#
10 OH Alt Lunges, 75/55#

15:00-18:00
WOD Set UP

18:00-53:00
7 min @ high consistent effort
20 Dumbbell Thrusters, 35/25#
75 Double Unders

7 min rest

7 min @ high consistent effort
20 Double Kettlebell Swings - Russian, 35/25#
10 Burpees to 6” target
20 Box Jumps, 24/20” (step down)

7 min rest

7 min @ high consistent effort
15 Toes to Bar
20 Deadlifts, 95/65#
25 Wall Ball, 20/14#