WOD Fri 1/6/17

PreClass Work: (15min)
Foam Roll - Calves, Quads, Upper back, Lats
Lacrosse Ball - Hips, Scapula, Teres Minor, Triceps
Band Work - Super Front Rack p.257-260 Supple Leopard
Then do:

2 Rounds
10 Shoulder Pass Throughs
10 Rev Shoulder Pass Throughs
10 Windmills
10 Good Mornings
10 Deep Yoga Lunges w/twist
10 Pry Squats
10 Hip Bridges
10 Scap Pullups
10 Kips

A1) Front Squat Tempo@30x1
3x3, 1min Rest

A2) Strict Pullups Tempo@30x1
3x3, Rest 2min
Scale: Negative Pullup
5x5, 5 sec down

10min AMRAP
20 C2B
20 Wall Balls

5min Rest

10min AMRAP
50 BBJO (24/20)
AMRAP Muscle-Ups/Scale: Modified MU
remainder of time

5min Rest

10min AMRAP
2k Row
AMRAP DUs remainder of time