WOD 5/16/17

PreClass Work:
Foam Roll - Calves, Quads, Glutes, IT Band, Inner Thigh (Adductors/Groin)
Stretch - Couch, Knee to Wall, Worlds Greatest, 
WarmUp1

0:00-3:00
WHITEBOARD DISCUSSION

3:00-10:00
Soldier Kicks
High Knees
ButtKicks
Reach+Pull
Power Skip
Power Skip Backwards
Side Shuffle
Carioca

10:00-25:00
Back Squat WarmUp
5 @40%
5 @50%
3 @60%
*every 2min

A) Back Squat
3 @70%
3 @80%
3+ @90%
*3min Rest BTW Sets

25:00-40:00
B1) GHD SitUps 3x20
2) 200m Sandbag Carry, (carry by hugging)
2min Rest

C) For Time:
1-Mile Run

EXTRA CREDIT:
D1) Bulgarian Split Squat 3x8 e/leg, build
:30 Rest
D2) Sgl Arm DB Row x8-12, build
:90 Rest

MURPH Prep Work:
5 x 400m Run
2min Rest BTW Rounds

—THEN—

4 Rounds
10 Burpees
20 KB Swings 35/55
30 Squats