WOD 5/05/17

PreClass Work:
Foam Roll - Upper Back, Lats, Glutes, Calves, Quads
Stretch - Knee to Wall, Ankle Tilts, Banded Hip Distraction, Banded OH Distraction, 10 Wall Slides
WarmUp4


0:00-3:00
Whiteboard Discussion

3:00-5:00
Strength SetUp

5:00-23:00
A1) Front Squat
5x5 @65%
:30 Rest
A2) 1 Unbroken Set of:
1 Strict C2B
3 Strict Pullups
5 Kipping Pullups
(SCALE AS NEEDED)
2min Rest

23:00-25:00
WOD SetUp

25:00-46:00
B) EMOM x7 (21min)
Min1 - 7 Thrusters
Min2 - 15/10 Cal Row
Min3 - 7 Box Jumps

Active Recovery:
10min Run, Bike, Row @Z1


RX+ (115/75, 30/24)
RX (95/65, 24/20)
SC (75/55, 20/16)