WOD 4/24/17

PreClass Work:
Foam Roll - Upper Back, Lats, Quads, Calves
Stretch - Knee to Wall, Couch, Banded OH Distraction, 10 Leg Swings, 20 Alt Quad Stretches
WarmUp1

0:00-3:00
Whiteboard Discussion + DEMO

3:00-20:00
A1) Back Squat 5x5 @70-75% 1RM or
(add 5lbs from week before if you’ve missed a week) w/30x1 Tempo
:30 Rest
A2) Single Arm DB Supported Row 5x8each side
(last 3 reps should be heavy/difficult so build accordingly)
:90 Rest

20:00-23:00
WOD Prep

23:00-43:00

B) “Cindy”
20min AMRAP
5 Pullups
10 Pushups
15 Squats

43:00-50:00
D) Active Recovery:
Walk a Big Lap