WOD 4/26/17

— FOOD TRUCK WEDNESDAY —
THE BIG WOODIE FOOD TRUCK
WILL BE PARKED OUTSIDE
CROSSFIT UNITE AT 5:30PM

PreClass Work:
Foam Roll - Upper Back, Lats, Calves, Quads
Stretch - Couch, Knee to Wall, Banded Ankle Distraction, 
WarmUp4

0:00-5:00
Whiteboard Discussion

5:00-20:00
A) Strict Shoulder Press 5x5 @65% 1RM or
(add 5lbs from week before if you’ve missed a week) w/30x1 Tempo
2min Rest

20:00-35:00
B1) DB Bentover Rev Fly 3x12,
1min Rest
B2) DB W’s Chest Supported on incline 3x12
2min Rest

35:00-38:00
WOD SetUp + Demo

38:00-55:00
C) 5-4-3-2-1
Hang Squat Cleans
Ring Muscle Up
15-12-9-6-3
Box Jumps

D) Active Recovery:
Walk a Big Lap

RX+ (165/125)(30/20)RMU
RX (135/95) (24/20)RMU
Sc (95/65) (20/14)Mod RMU

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