WOD 5/23/17

PreClass Work:
Foam Roll - Quads, Calves, Upper Back, Lats
Stretch - Couch, Knee to Wall, 10 Wall Slides
WarmUp4

0:00-3:00
Whiteboard Discussion

3:00-10:00
10 Hollow Rocks
10 Tuck Ups
:10 Hollow Hold
5-10 Deck Squats

10:00-13:00
Complex Setup

13:00-23:00
A) Clean Complex
5 Rounds E2M (10min):
5 Power Cleans
3 Hang Squat Cleans
1 Squat Clean Thruster
*build each round

23:00-26:00
WOD SetUp  

26:00-60:00
B) EMOM x6
Min1 - 5 G2OH
Min2 - 15 KBS
Min3 - 15/10 GHD SitUps
Min4 - 35 Double Unders

RX+ (125/85, 70/50)
RX (105/70, 50/35)
SC (85/55, 35/25)


Murph Prep:
10x400m Run,
2min Rest BTW Rounds