WOD 5/03/17

PreClass Work:
Foam Roll - Calves, It Band, Quads, Upper back, Lats
Stretch - Couch/Banded Hip Distraction, Ankle Tilts/Banded Ankle Distraction, Forearms, Soldier Kicks, Reach+Pull-to-Lunge and Twist
WarmUp4

0:00-3:00
WHITEBOARD DISCUSSION


3:00-5:00
STRENGTH SETUP


5:00-15:00
A) Squat Clean
5 Rounds:
Perform 4 Squat Cleans every 2min
build each set

15:00-18:00
WOD DEMO+SETUP

18:00-58:00
B) For Time:
Big Lap
50 Double Unders
20 Hang Cleans
Big Lap
50 Double Unders
20 Front Squats
Big Lap
50 Double Unders
20 Jerks
Big Lap
50 Double Unders
20 SDLHP
— 40min CAP —

RX+ (135/95)
RX (115/85)
SC (95/65)


Active Recovery:
Walk a Big Lap