WOD 6/14/17

PreClass Work:
Foam Roll - Calves, Hamstrings, Quads, Hips
Stretch - Couch Stretch, Knee to Wall stretch, Worlds Greatest
WarmUp1

0:00-10:00
Mobility - Low Back, Hips, Feet


10:00-15:00
Junkyard Dog


15:00-18:00
WOD SetUp

18:00-52:00
With a running clock AMRAP of:

0-10:00
1-mile Run
Max Reps Deadlift (225/155)
10:00-12:00
Rest
12:00-22:00
1-mile Run
Max Reps GHD SitUps
22:00-24:00
Rest
24:00-34:00
1-mile Run
Max Reps Box Jumps

Scale:
With a running clock AMRAP of:
0-10:00
Big Lap + Short Lap
Max Reps Deadlift (185/125)
10:00-12:00
Rest
12:00-22:00
Big Lap + Short Lap
Max Reps ABMAT SitUps
22:00-24:00
Rest
24:00-34:00
Big Lap + Short Lap
Max Reps Box Jumps/StepUps

G.O.A.T. Work:
3 Rounds:

100m OH SandBag Walk
10 deck squats