WOD 7/10/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band
Stretch - Worlds Greatest, Banded Hip Distraction, Knee to Wall
WarmUp1

0:00-3:00
Whiteboard Discussion

3:00-11:00
Dynamic WarmUp
8min AMRAP
10 Cal Row
5 Single Arm Overhead Squat each arm
10 Russian KBS (55/35)

11:00-14:00
Strength SetUp

14:00-26:00
A) Back Squat 5x2 @80-90%
w/13x1 Tempo, build
2min Rest

26:00-38:00
B) Back Rack Lunges 5x10 @45-55% 1RM BS, build
2min Rest

38:00-43:00
WOD SetUp

43:00-53:00
C) Partner WOD
10 minute AMRAP:
P1 - 50’ Plate Push
P2 - L-Sit Hold

Men - 45# Plate
Women - 25# Plate

G.O.A.T Work:
30 Turkish Get-Ups