WOD 6/1/17

PreClass Work:
Foam Roll - Upper Back, Lats, Calves, Inner Quads, IT Band
Stretch - Couch, Banded Hip Distraction, Banded OH Distraction, 10 Wall Slides, 10 Kossack (Alt Side Lunges), Worlds Greatest
WarmUp2

0:00-3:00
Whiteboard Discussion

3:00-6:00
SetUp

6:00-16:00
10min AMRAP: (focus on form and technique NOT SPEED)

2 HSPU, 1 Wall Climbs, :20 HSH
3 Sumo Deadlifts, start at 95/65 and build each round
4 Downward Dog Pushups
5 KBS, moderate weight build to WOD weight
6 Kips
7 Hollow Rocks

16:00-30:00
Sumo Deadlift
5-5-5-5-5
*2min Rest BTW Sets, Build Each Set

30:00-50:00
20min AMRAP

2 Muscle-Ups
4 HSPU
8 KBS

10min Active Recovery + Stretch