WOD 6/20/17

Pre Class Work:
Foam Roll - Quads, Calves, Lats
Stretch - OH Banded Distraction, Wall Slides, 
WarmUp2

0:00-3:00
Whiteboard Discussion

3:00-11:00
Dynamic WarmUp
8min AMRAP, moderate pace
2 Skin the Cat (SEE VIDEO BELOW) OR
2 10sec BB Sink Mobilizations (SEE VIDEO BELOW)
2 Wall Climbs
50’ Bear Crawl

11:00-14:00
Strength SetUp

14:00-29:00
A1) DB Floor Press
4x6-8 reps, each set should be heavy
:30 Rest
A2) Inverted BB Row 4x10
(elevate or add weight to increase challenge and resistance)
:90 rest

29:00-32:00
WOD SetUp

32:00-52:00
Partner WOD:

3 Rounds each:
5-10 Strict UB Pullups
5-10 Strict UB Ring Dips
500m Row

P1-Works
P2-Rests
*Each round is for individual time so you’ll have 3 different times each.


G.O.A.T Work:
5 Rounds:
50’ Front Rack BB Carry @65% FS 1RM