WOD 5/10/17

PreClass Work:
Foam Roll - Upper Back, Lats, Calves
Stretch - Couch, Knee to Wall, OH Banded Distraction, 10 Wall Slides
WarmUp2

0:00-3:00
WHITEBOARD DISCUSSION

3:00-13:00
A) 3 Rounds NFT:
3 Power Snatch, build
6 Box Jumps
9 Pull-ups

13:00-15:00
STRENGTH SETUP

15:00-30:00
A1) Seated Single-Arm DB Shoulder Press (Z-Press)
4x6 each side
1min Rest
A2) TRX IYT’s x8
2min Rest

30:00-45:00
B1) GHD SitUps 3x20
1min Rest
B2) 3x200m Farmer Walk, 1/2 BW
*10 BURPEES EVERY DROP
2min Rest

45:00-48:00
WOD SETUP

48:00-58:00
C) 10min AMRAP
35 DU’s
10 S2OH
1 MuscleUp
*add 1 MU each round

RX+ (135/95)
RX (115/75)
SC (95/65) Burpee Jumping Pullups

MURPH Prep Work:

3 Rounds for time
400m Run
15 Pull-ups
2:00 Rest between rounds