WOD 3/22/17

OPEN WOD 17.5 ANNOUNCEMENT
— THURSDAY NIGHT @8PM —

THIS IS THE LAST OPEN WOD
OF THE 2017 SEASON

FRIDAY NIGHT LIGHTS
WILL START AT 6:00PM THIS WEEK

LETS MAKE THIS FRIDAY NIGHT LIGHTS
— LOUD AND ENERGETIC —
COMMENT BELOW ON YOUR PREDICTION ON 17.5

PreClass Work:
Foam Roll - Calves, Quads
Stretch - Couch, Knee-to-Wall
WarmUp4

0:00-5:00
Whiteboard Discussion + Demo

5:00-15:00
A) 2 Front Squats @70% EMOMx10
**move bar as fast as possible, with proper form and technique

1min Rest

16:00-26:00
B) 2 Strict Shoulder Press @65% EMOMx10
**move bar as fast as possible, with proper form and technique

26:00-28:00
WOD SetUp

28:00-52:00
24 min EMOM (6 sets)
Min1 - 7 T2B + 3 Box Jumps (30/24)
Min2 - 30 Double Unders
Min3 - 7 Clean & Jerk + 3 Box Jumps (30/24)
Min4 - 10 Wall Ball (30/20)