WOD 4/17/17

PreClass Work:
Foam Roll - Upper Back, Lats, Quads, Calves
Stretch - Banded Ankle Distraction, Banded Hip Distraction, Soldier Kicks, Reach+Pull
Warmup4


0:00-3:00
Whiteboard Discussion  + Demo

3:00-10:00
2 Rounds:
Squat Therapy 10 Reps
Active Hollow Body Bar Hang w/10 Scap pulls

10:00-25:00
A1) Back Squat 5x5 (add 5-10lbs from week before) w/30x1 Tempo
:30 Rest
A2) Weighted Strict Pullup 5xMax Reps (add weight from last week)
:90 Rest

25:00-30:00
Demo proper row technique, the kip for pull-ups and T2B, and Clean + Jerk


30:00-50:00
B) For Time:
50 Cal Row
30 PullUps
30 Cal Row
15 Clean+ Jerks
30 Cal Row
30 T2B
50 Cal Row

RX+ (135/95) (C2B)
RX (115/75) (Pullups)
Sc (95/65)(Jumping Pullups)