WOD 5/11/17

PreClass Work:
Foam Roll - Upper Back, Lats, Quads (Inner+Ouiter), It Band, Calves
Stretch - Couch, Knee to Wall, 10 Wall Slides, Soldier Kicks, Worlds Greatest
WarmUp4

0:00-3:00
WHITEBOARD DISCUSSION

3:00-10:00
Junkyard Dog WarmUp
https://www.youtube.com/watch?v=7WOUBcV3ApU

10:00-17:00
Burgener Warmup + Skill Transfer


17:00-30:00
A1) Sgl Leg BB Deadlift 3x8 e/leg
:30 Rest
A2) BB Wtd StepUp 3x8 e/leg
:90 Rest

30:00-50:00
B) “Horsepower Complex”
I GO, YOU GO FORMAT (we will be taking 20 minute to build)
1 Snatch Grip Deadlift
1 Hang Snatch
1 Overhead Squat
1 Back Squat
1 Behind the Neck Jerk
*Complete 7 Unbroken Rounds (35 total reps) with the heaviest weight possible.

MURPH Prep Work:
Every 2:00 for 20:00
10 Push-ups
20 Double-unders