WOD 2/10/17

PreClass Work:
Foam Roll - Upper Back, Calves, Quads
LAX Ball - Shoulders, Upper Back, Hips
Stretch - Banded Hip Distraction and Banded Ankle Distraction
WarmUp2

0:00-5:00
Whiteboard Discussion + Demo

5:00-13:00
A) Back Squat @ 30X1 3 x 3
rest 1 min @85-90%

13:00-23:00
B1) Power Clean 3 x 1.1.1
rest 30 sec @75-85% 1RM
B2) L-Pull-Ups 3 x 3-5
rest 90 sec

23:00-26:00
WOD SetUp

26:00-56:00
Set1:
Row 500m
15 GHD Situps
15 Thrusters, 95/65#
25 Box Jumps, 24/20”
10 Handstand Push-Up
75 Double Unders

rest 4 min

Set2:
75 Double Unders
10 Handstand Push-Up
15 Thrusters, 95/65#
15 GHD Situps
25 Box Jumps, 24/20”
ow 500m

rest 4 min

Set3:
15 Thrusters, 95/65#
25 Box Jumps, 24/20”
Row 500m
75 Double Unders
10 Handstand Push-Up
15 GHD Situps