WOD 7/31/17

BRING YOUR HIGH SOCKS
— FOR ROPE CLIMBS —

CROSSFIT GAMES START THIS THURSDAY

 

PreClass Work:
Foam Roll - Upper Back, Lats, Calves, Quads
Stretch - Forearms, Worlds Greatest, Knee to Wall
10 Wall Slides
10 Scap Pushups
10 Scap Pullups
10 Scorpions
10 Iron Cross
10 Hip Bridges

0:00-3:00
Whiteboard Discussion

3:00-11:00
Partner WarmUp:

4 Rounds Each:
:45 Row, :15 Rest
Partner Planks

11:00-25:00
A) Front Squat 4x5 @60-70% w/13x1 Tempo, build
2min Rest

25:00-54:00
B) 2 Rounds For Max Reps:
5min AMRAP
200m Run
1 Rope Climb

3min Rest

5min AMRAP
250m Row
7 Burpees Over Rower

3min Rest

Mobility:
Couch Stretch, Bar Kip

G.O.A.T. Work:
EMOMx10
Min1 - 2-3 Ring Muscle-Ups
Min2 - 10 Alt KB/DB OHS 50/35