WOD 6/27/17

PreClass Work:
Foam Roll - Upper back, Lats, Calves
Stretch - Worlds Greatest, Wall Slides, Thoracic External Rotations (See Video Below)
WarmUp2

0:00-3:00
Whiteboard Discussion

3:00-13:00
Dynamic WarmUp
3 Rounds:

2 Skin the Cat or
:20sec BB Sink Mobilizations
2 Wall Climbs
50’ Bear Crawl

13:00-28:00
A1) DB Floor Press
4x5-6 reps, start at your ending weight from last week, :30 Rest
A2) Inverted BB Row 4x6-8 reps, @21x1Tempo
:90 rest

28:00-33:00
WOD SetUp/Pee Break/Wardrobe Change

33:00-48:00
3 RFT:
5-10 Strict Pullups, or 2 more than last week
5-10 Strict Ring Dips, or 2 more than last week
400m Run
Rest 2min

G.O.A.T Work:
4 Rounds:
10 Turkish GetUps
20 GHD SitUps