WOD 6/28/17

PreClass Work:
Foam Roll - Calves, Quads, Hips, Upper Back, Lats

Stretch - Couch, Knee to Wall, Worlds Greatest
WarmUp4

0:00-3:00
Whiteboard Discussion

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

200M RUN
10 BB OHS Narrow Grip
10 Single Leg BB RDL

13:00-18:00
A) EMOMx5

3 Clean Pulls
2 Full Cleans
1 Jerk @65- 75% 1RM

18:00-33:00
B1) Front Squat 4x4
@65-75%, @3030 Tempo
:30 Rest

B2) Arnold Press 4x6-8reps
@3030 Tempo, start at ending weight from last week
:90 Rest

33:00-36:00
WOD SetUp/Pee Break/Wardrobe Change

36:00-52:00
C) EMOMx16
Min1 - 12 FR Lunges @40% 1RM FS
Min2 - 5 Ring PushUps + 5 Clapping/plyo PushUps

G.O.A.T Work:
Accumulate
:60 L-Sit Hold