WOD 1/10/17

PreClass Work (10-15min)
Foam Roll - Calves, Quads, Upper Back, Lats
Then do - Warmup2
BB Work:
10 Deadlift
10 Hang Cleans
10 Thrusters
-add weight -
5 Deadlift
5 Hang Squat Cleans
5 Push Press

0:00-5:00
Whiteboard Discussion

5:00-13:00
3 Rounds NFT: (8min Cap)
8-10 CTB Pullups (focus on rhythm)
15 Wall Ball, heavy
10 Power Snatch (75/55)

13:00-15:00
WOD Setup

15:00-51:00
5 min @ high consistent effort:
5 Push Press , (95/65)
10 Box Jumps, (24/20)
15 Deadlifts, (95/65)

4 min rest

5 min @ high consistent effort:
3 Bar Muscle Ups
Scale: Modified MU
12 Front Squat, (95/65)

4 min rest

5 min @ high consistent effort:
10 Hang Power Snatch, 75/55#
10 Toes to Bar

4 min rest

5 min @ high consistent effort: 
15 Thrusters , 75/55#
7 Bar Facing Burpee

4 min rest

5 min @ high consistent effort: 
Row 150m
10 Hand Release Pushups