WOD 2/3/17

PreClass Work:
Foam Roll - Upper Back, Lats, Calves, Quads
WarmUp3
Stretch - Couch Stretch, Wall Angels, Pry Squat w/Alternating Reach

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

5:00-8:00
Strength SetUp

8:00-13:00
A) Back Squat 3 x 3 @30X1 Tempo @85-90% 1RM
Rest 1min

13:00-25:00
B1) Power Clean 3 x 1.1.1 @75-85% 1RM
Rest :30
B2) L-Pull-Ups 3 x 3-5
Rest :90

25:00-28:00
WOD SetUp

28:00-58:00
Set1
Row 500m
15 Toes to Bar
30 Kb Swings, 53/35#
15 Burpees
30 Goblet Squat, 53/35#
100 Double Unders
Rest 4min

Set2
100 Double Unders
15 Burpees
30 Goblet Squat, 53/35#
15 Toes to Bar
30 Kb Swings, 53/35#
Row 500m
Rest 4min

Set3
30 Kb Swings, 53/35#
15 Burpees
100 Double Unders
500m Row
30 Goblet Squat, 53/35#
15 Toes to Bar

Row 10 min @ Z1 (If time permits after class)