WOD 4/28/17

PreClass Work:
Foam Roll - Calves, Hamstrings, Upper Back, Lats
Stretch - Couch/Banded Hip Distraction, Banded OH Distraction
WarmUp4

0:00-3:00
Whiteboard Discussion

3:00-6:00
Deadlift WarmUp, build to working weight

6:00-26:00
A1) Deadlift 5x5 @65-70% 1RM or
(add 5lbs from week before if you’ve missed a week) w/30x1 Tempo
1min Rest
A2) 12-15 Ring Pushups, max plank hold at the end
2min Rest

26:00-29:00
WOD SetUp

29:00-42:00
B) 13min AMRAP
10 Alt DB Snatch
10 T2B
35 DUs

42:00-45:00
Rest + Recover

45:00-55:00
Finisher:
10 Rounds:
Row :30 @90% effort
Row :30 @50% effort

or

6x200m Sprint
2min Rest BTW Sets

RX+ (70/50 DB/KB) T2B
RX (50/35
DB/KB) T2B
Sc (35/25
DB/KB) L-Raise or Knee Tucks