WOD 5/12/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band, Groin
Stretch - Worlds Greatest, Soldier Kicks, 10 Cossack (Alt Side Lunge), Couch, Knee to Wall
Dynamic - Banded Lateral Walk
WarmUp4

0:00-3:00
WHITEBOARD DISCUSSION

3:00-13:00
A) 3 Rounds NFT
3 Squat Cleans, build
6 Downward Dog PushUp
9 T2B

13:00-15:00
STRENGTH SETUP

15:00-20:00
Back Squat WarmUp

5 @40%
5 @50%
3 @60%

20:00-35:00
B1) Back Squat

5 @65%
5 @75%
5+@85%
1min Rest
B2) Strict WTD C2B xMax Reps
2min Rest

35:00-50:00
C) 15min AMRAP

10 Squat Clean + Jerk (115/75)
15 Burpees over Bar (BAR FACING)
8 Squat Clean + Jerk (135/95)
15 Burpees over Bar (BAR FACING)
6 Squat Clean + Jerk (185/125)
15 Burpees over Bar (BAR FACING)
4 Squat Clean + Jerk (205/145)
15 Burpees over Bar (BAR FACING)
2 Squat Clean + Jerk (225/155)
15 Burpees over Bar (BAR FACING)
Max Reps Squat Clean + Jerk (255/165)

Scaled: Clean + Jerk/Ground to Overhead
10 @75/55
8 @95/65
6 @115/75
4 @135/95
2 @155/105
Max Reps @185/125


MURPH Prep Work:
3 Rounds for time
400m Run
21 KB (kettle bell) Swings
12 Pull-ups