WOD 9/8/17

PRECLASS WORK:
Foam Roll - Upper Back, Lats, Calves Quads, IT Band
Stretch - Standing Pec Stretch 10e. side, Worlds Greatest, Knee-to-Wall
WarmUp1

400m Run
Then
3 Rounds:
2 HSPU
4 Ring Dips
8 Box Jumps

A) Bench Press
10 @50%
8 @60%
6 @65%
4 @70%
2 @80%
:90 rest BTW Sets
*If you don’t have a 1RM start light and gradually build over the 5 sets.

B) For Time:
100 DU
Then, 4 Rounds:
9 HSPU
12 Burpee Box Jump-Overs
*13:00 CAP

Mobility:
Chest/Tricep Stretch
Shoulder Recovery

G.O.A.T. Work:
5 Rounds for Reps:
1min ME SandBag Thruster
1min Rest