WOD 4/21/17

PreClass Work:
Foam Roll - Upper Back, Lats, Quads, Calves
Stretch - Couch Stretch, Banded OH Distraction, Knee to Wall Stretch,
Dynamic Stretch - 10 Leg Swings, 20 Alt Reach+Pull, 10 Wall Slides
WarmUp1

0:00-3:00
Whiteboard Discussion + Strength Demo

3:00-20:00
A1) Deadlift 5x5 (add 5lbs from week before) w/30x1 Tempo
:30 Rest
A2) 1min Ring Plank Hold
:90 Rest

20:00-25:00
DEMO OF WOD MOVEMENTS


25:00-42:00
B1) 12min AMRAP
12 Wall Balls
9 Ring Dips
12 Burpees

3min Rest

B2) 1min Max Reps Double Unders

42:00-45:00
WOD Breakdown

45:00-55:00
Finisher:

10 Rounds:
100m Sprint
:30 Rest

RX+ (30/20) Ring Dips
RX (20/14) Ring Dips
Sc (14/10) Parallette Dips