WOD 7/25/17

PreClass Work:
Foam Roll - Upper Back, Lats
Stretch - 10 of each: OH Banded Distraction, Scap Pullups,
Scap Pushups, 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
Min2 - 10-20 sec Hold at full depth of Ring Dip
Min3 - 10-20 sec L-sit Hang from Bar

12:00-30:00
A1) Push Press 5x5-7,
heavier than last week @21x2
:30 Rest

A2) ChinUps 5x6-10,
1-2 more than last week @20x2
:90 Rest

30:00-50:00
B) “JT”
21-15-9
HSPU
Ring Dips
Pushups
(20min CAP)

50:00-60:00
Shoulder Mobility and Pec Smash Soft Tissue Work