WOD 4/12/17

PreClass Work:
Foam Roll - Quads, Calves, Upper Back, Lats
Stretch - Forearms, Knee to Wall, Ankle Tilts
WarmUp4

0:00-3:00
Whiteboard Discussion

3:00-20:00
Demo the Shoulder Press (POP)

A1) Strict Shoulder Press 5x5 (add 5lbs from week before) w/40x1 Tempo
1min Rest
A2) Strict Pullups 5xMax Reps (add weight from previous week)
2min Rest

20:00-23:00
WOD SetUp

23:00-40:00
C) For Time: (17min Cap)
Buy In:
1,000m Row
Then
10-8-6-4-2
Power Cleans
Front Squats

40:00-43:00
WOD Breakdown

43:00-53:00
D) Core Finisher
3 Rounds or 10min
12 Hollow Rocks
12 Tuck Ups
:12 Hollow Hold
5 Strict T2B

RX+ (165/115)
RX (135/95)
Sc (95/65)