WOD 5/09/17

PreClass Work:
Foam Roll - Upper Back, Lats, Calves, IT Band
Stretch - Knee to Wall, Couch, OH Banded Distraction, Worlds Greatest
WarmUp1 with BB Complex

0:00-3:00
WHITEBOARD DISCUSSION

3:00- 10:00
DYNAMIC WARMUP
Junkyard Dog WarmUp
https://www.youtube.com/watch?v=7WOUBcV3ApU

10:00-25:00
Deadlift WarmUp
5 @40%
5 @50%
3 @60%

A1) Deadlift
5 @65%
5 @75%
5+ @85%
1min Rest
A2) Ring Dips xMax Reps
2min Rest

25:00-28:00
WOD SETUP

28:00-49:00
B) B) EMOM x7 (21min)
Min1 - 10 T2B
Min2 - 15/12/8 Cal Row
Min3 - 10 Box Jumps

RX+ (30/24, 15Cal, T2B)
RX (24/20, 12Cal, T2B)
SC (20/16, 8Cal, Knee Tucks/L-Raises)


MURPH Prep Work:
1-Mile time trial run