WOD 7/18/17

PreClass Work:
Foam Roll - Upper Back, Lats, Thoracic Mobilization (see video below)
Stretch - Worlds Greatest, Couch, Wall Slides
WarmUp2

0:00-3:00
Whiteboard Discussion

3:00-12:00
Dynamic WarmUp
9 min EMOM
Min1- 10-20 sec Hold @ Ring Support - external rotation as much as possible (see video below)
Min2 - 10-20 sec Hold at full depth of Ring Dip (see video below)
Min3 - 10-20 sec L-sit Hang from Bar

12:00-15:00
Strength SetUp

15:00-30:00
A1) Push Press 5x6-8 @21x2
:30 Rest
A2) ChinUps 5x6-8 @20x2
:90 Rest

30:00-54:00
B) 24 min EMOM
Min1 - 7 Kipping Pull Ups (Focus on Form and Consistency on Pull-ups)
2nd- 5-7 Strict HSPU’s (Strict, then kipping, then Shoulder Press, then Push Press)
3rd- 15/12/10 Cal Row (Row should be 85-90% effort for :40 if you can't hit calories)

RX+ (C2B, Strict, 15Cal)
RX (Pullups, Kipping, 12Cal)
SC (Ring Rows 2-for-1, :20 HSH/SP/PP, 10Cal or :40 Max Effort)

G.O.A.T Work:
EMOMx12
Min1 - 5 Burpees + 1 MU
Min2 - 7-10 T2B

or

15 Minutes of Muscle-Up Progression Work