WOD 2/6/17

PreClass Work:
Foam Roll - Calves, Quads, Upper Back, Lats
WarmUp1

0:00-5:00
Whiteboard Discussion

5:00-15:00
3 Rounds at 70% effort (10min Cap)
12 Toes to Bar
4-6 UB Muscle Ups
Scale: Modified MU
40 Unbroken Double Unders
2min Rest

15:00-18:00
EMOM SetUp

18:00-32:00
14 min EMOM
Min1 -  5 Thrusters, 60-65% 1RM FSQ
Min2 -  2 Strict CTB Pull-ups + 3 Muscle Ups + 5 CTB Pullups

32:00-35:00
WOD SetUp

35:00-55:00
2 Rounds for Time and Reps:
3 Rounds
5 Burpee BJO, 24/20”
7 Power Snatch, 95/65
— THEN —
:60 Max Calorie Row
12min Rest

Run 10 min @ z1 (after class recovery)