WOD 6/9/17

PreClass Work:
Foam Roll - Upper Back, Lats, Calves, Quads
WarmUp2

0:00-3:00
Whiteboard Discussion

3:00-18:00
A) Mobility
Shoulders, Hips, Back

18:00-28:00
B) Dynamic WarmUp
3 Rounds NFT:
:20 Bar Hang
2 Wall Climbs
50’ Bear Crawl
5 Burpees

28:00-40:00
C1) Incline DB Press 3x10, Build
:30 Rest
C2) Inverted Bar Row 3x10,
(if to easy elevate feet, still to easy add weight)
:90 Rest

40:00-55:00
D) "Helen" (15min Cap)
3 rounds for time:
Run 400m
21 KB Swings
12 Pull Ups

G.O.A.T. Work (Xtra Credit):
6x40yd Sled Sprints
:90 Rest BTW Sets

RX+, RX (55/35)
RX (35/25)
SC (25/15, Jumping Pullups)