WOD 7/17/17

BRING YOUR LONG SOCKS
— FOR ROPE CLIMBS —

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PreClass Work:
Foam Roll - Calves, Quads, Lats, Upper Back
Stretch - Worlds Greatest, Knee to Wall, Couch, Forearm
WarmUp4

0:00-3:00
Whiteboard Discussion

3:00-11:00
Dynamic WarmUp
3 Rounds or 8 minutes
2 Wall Walks + :20 HSH
5 Single Arm Overhead Squat each arm
10 BB Sumo Stance Good Mornings

11:00-23:00
A) Front Squat 4x5 @55-65%
w/13x1 Tempo, build
2min Rest

23:00-38:00
B) Front Rack StepUps 5x10 each leg
@45% 1RM FS, build
2min Rest

38:00-40:00
WOD SetUp

40:00-60:00
C) 2 RFT:
400m Run
1 Rope Climb (legless if possible, then feet, then strict Pullups, then negatives)
1min rest
Row 500m
12 Deadlifts @ 50% 1RM
1min Rest

G.O.A.T Work:
A1) Lying External Rotations
3x12-15 reps each side, w/2021 tempo
1min Rest
A2) Single-Arm DB Rows
3x12-15 reps each side, w/20x1 tempo
2min Rest