WOD 8/9/17

PreClass Work:
Foam Roll - Upper Back, Lats, Calves
Stretch - Worlds Greatest, Forearms
WarmUp4

0:00-5:00
Whiteboard Discussion

5:00-15:00
BULLETPROOF SHOULDERS
20 Reps Side Plank Reach Through w/scapula retraction
5 :15 Modified Y Holds
15 Scap PushUps w/Retraction
5 sets of 5 each Chest Supported T’s + W’s
10-15 Lying DB Ext Rotations, each side

15:00-27:00
A) BCBD - Complex
In 12 minutes find a heavy complex of the following:
3 Cleans
3 Front Squats
3 Push Press

Squat Cleans and Thrusters will be permitted - for example the complex can look like:
2 Power Cleans
1 Squat Clean
1 Front Squat
1 Thruster
2 Push Press


27:00-32:00
WOD SetUp

32:00-47:00
B) For Time:
30 HSPU
Run 400m
50 Ring Dips
4 Rope Climbs, perform at any time during workout
*15min Cap

RX+/Competitors:
Seated Legless RC
RX/Performance:
Seated to Standing Rope Climb no jump
Scaled/Fitness:
30 PushUps
50 Parallette Dips,
feet elevated
6 Sgl-Arm Ring Row, each arm

Mobility:
Chest + Tricep Stretch

G.O.A.T. Work:
2,000m Row or

10 Rounds:
:30 @90% effort
:30 @50% effort