WOD 4/14/17

PreClass Work:
Foam Roll - Calves, Quads, Upper Back, Lats
Dynamic Stretch - 10 Leg Swings each Leg, Knee to Wall, Banded Hip Distraction, Ankle Tilts
WarmUp4

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

5:00-20:00
A1) Deadlift 5x5 (add 5lbs from week before) w/40x1 Tempo :30 Rest
A2) 10-12 Ring Pushups, max hold at the end
:90 Rest

20:00-23:00
WOD SetUp + Demo

23:00-44:00
B) 7 Sets for Max Reps:
:30 Pullups
:30 Rest
:30 Wall Balls
:30 Rest
:30 KBS
:30 Rest

Finisher:
10 Rounds:
Row :30 @90% effort
Row :30 @50% effort

RX+ (C2B)(30/20)(70/50)
RX (Pullups)(20/14) (50/35)
Sc (Jumping Pullups)(14/10) (35/25)