WOD 5/14/17

PreClass Work:
Foam Roll - Upper Back, Lats, Quads, Calves
Stretch - Couch, Knee to Wall, 10 Wall Slides, Soldier Kicks, Reach+Pull, Worlds Greatest
WarmUp1

0:00-3:00
WHITEBOARD DISCUSSION


3:00-13:00
3 Rounds NFT:
3 HSPU/:20 HS Hold
6 Pullups
18 Lunges 9/9

13:00-30:00
Push Press WarmUp

5 @50% 1RM SP
5 @60% 1RM SP
3 @70% 1RM SP
*Every 2min

A) Push Press
5 @80% 1RM SP
5 @90% 1RM SP
5+(Max Reps) @100% 1RM SP
*3min Rest after each set

30:00-33:00
WOD Demo and Setup

33:00-50:00
C) 17min AMRAP

50 Cal Row
50 Wall Balls
50 S2OH
50 BoxJumps

RX+ (20/14, 120/85, 24/20) StepUps are NOT allowed
RX (20/14, 105/75, 24/20) StepUps are allowed
SC (14/10, 95/65, 20/16) StepUps are allowed


MURPH Prep Work:
3 Rounds
800m Run
30 KB Swings (55/35)
30 Push-ups