WOD 2/13/17

PreClass Work:
Foam Roll - Calves, Quads, Upper back, Lats
Stretch - Knee to Wall Stretch, Couch Stretch
Dynamic Shoulder Movement - Wall Angels
WarmUp1

0:00-10:00
3 rounds for individual times:
12 Toes to Bar
4-6 Unbroken Muscle Ups
50 Unbroken Double Unders
2min Rest BTW Rounds

10:00-13:00
WHITEBOARD DISCUSSION + DEMO

13:00-27:00
14 min EMOM
Min1 - 10 Front Squat, 50% 1RM FSQ (as fast as possible)
Min2 - 5 Bar Muscle Up + 5 CTB Pullups (scale to fitness level)

27:00-30:00
WOD SETUP

30:00-60:00
For time:
15 Bar Facing Burpee
12 Power Clean to OH (135/95)
9 Bar Facing Burpee
6 Power Clean to OH
3 Bar Facing Burpee
15 Cal Row
12min Rest
x 2

Run 10 min @ z1