WOD 4/07/17

PreClass Work:
Foam Roll - Upper Back, Lats, Hamstrings, Hips, Calves
Stretch - Banded Hip Distraction or Couch Stretch
WarmUp1

0:00-5:00
Whiteboard Discussion + Demo Deadlift and Ring Plank Hold


5:00-25:00
A1) Deadlift 5x5 @50% w/40x1 Tempo, :30 Rest
A2) 5x1min/MaxHold Ring Plank Hold, 2min Rest

25:00-28:00
Demo WOD Movements

28:00-43:00
B) For Time:
100 DUs
30 KBS
50 DUs
20 KB SDLHP
25 DUs
10 Alt KB Snatch
25 DUs
20 KB SDLHP
50 DUs
30 KBS
100 DUs

43:00-48:00
Rest

48:00-58:00 (time permitting)
C) 10min Core Finisher, focus on proper form and quality reps
3-4 Rounds:
10 Hollow Rocks
10 Tuck Ups
:10 Hollow Hold
5 Strict T2B

RX+ (70/50)
RX (50/35)
Sc (35/25)