WOD 7/5/17

PreClass Work:
Foam Roll - Upper Back, Lats, Hips, IT Band
Stretch - Banded Hip Distraction, Worlds Greatest, LAX Ball Hips, Glutes
WarmUp1

0:00-3:00
Whiteboard Discussion

3:00-11:00
Dynamic WarmUp
8min AMRAP
200m Run
10 BB OHS Narrow Grip
10 Single Leg BB RDL

11:00-15:00
Strength SetUp

15:00-30:00
A1) Front Squat 4x3 @75-85%
@3030 Tempo
:30 Rest
A2) Arnold Press 4x6-8reps
 @3033 Tempo, start at ending weight from last week
:90 Rest

30:00-35:00
WOD SetUp

35:00-51:00
B) EMOMx16
Min1 - 8 FR Lunges + 2 Fromt Squats @40% 1RM FS
Min2 - 10 Ring Dips + :10 HSH

G.O.A.T Work:
8min AMRAP
10 Hollow Rocks
10 Tuck Ups
:10 Hollow Hold
10 Deck Squats with a jump at the top