WOD 4/10/17

PreClass Work:
Foam Roll - Quads, Calves
Stretch - Knee 2 Wall, Couch
WarmUp2

0:00-3:00
Whiteboard Discussion

3:00-13:00
3 Rounds:
A1) Squat Therapy 10 Reps
A2) Hollow Body Bar hang w/10 Scap Pulls

13:00-30:00
B1) Back Squat 5x5 (add 5lbs from previous week) w/40x1 Tempo
:30 Rest
B2) BB Bentover Row 4x10
:90 Rest

30:00-35:00
*Demo of Push Press, Push Jerk (the differences), and Strict Pullup


35:00-52:00
C) 4 RFT:
400m Run
7 Push Press
7 Push Jerks
5 Strict Pullups

Active Recovery:
Walk a Big Lap


RX+ (115/75) (C2B)
RX (95/65) (Pullups)
Sc (75/55)(Ring Rows)