WOD 6/29/17

PreClass Work:
Foam Roll - Upper Back, Lats, IT Band, Calves
Stretch - Worlds Greatest, Couch, Forearm Stretch
WarmUp4

0:00-3:00
Whiteboard Discussion

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

10 Banded X-Walks
20 Banded Good Mornings
10 V-Ups

13:00-28:00
A1) Snatch Grip Deadlift 4x5
use weight you ended with last week for all sets
1min Rest
A2) L-Sit Strict Pullups 4x6-8reps
2min Rest

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

33:00-47:00
B) 14 min AMRAP
5 Power Clean, 135/95#
1 Rope Climb, Start sitting on the ground-legless until you can use legs
5 Pull Ups
5 Burpee Broad Jumps, jump as far as possible (Be Explosive)

RX+ (135/95, C2B)
RX (115/80, Pullups)
SC (95/65, Jumping Pullups)

G.O.A.T Work:
5min AMRAP
Ring Muscle-Ups or
10min Muscle-Up Drills