WOD 4/19/17

PreClass Work:
Foam Roll - Upper Back, Lats, Calves
Stretch - Knee to Wall, 15 Wall Slides, 10 Elbow Touches
WarmUp2

0:00-3:00
Whiteboard Discussion

3:00-15:00
A) Strict Shoulder Press 5x5 (add 5lbs from week before) w/30x1 Tempo
2min Rest btw sets

15:00-18:00
Demo Accessory Work

18:00-30:00
B1) DB Tricep Rollbacks 3x8, 1min rest
B2) DB Powell Raise 3x15, 2min Rest

30:00-35:00
Demo and practice Kipping T2B


35:00-55:00
C) 4 RFT: (20min Cap)
15 T2B
15 Box Jumps
400m Run

Row Finisher: (optional)
10 Rounds:
:30 Row @90%
:30 Row @50%

RX+ (24/20) T2B
RX (24/20) T2B
Sc (20/14) Knee Tucks