WOD 1/9/18

PreClass:
Foam Roll - Calves, Quads, IT Band, Upper Back, Lats
Stretch - Knee-to-Wall, Couch, Worlds Greatest, Front Rack Position
WarmUp1

WarmUp
8min AMRAP
10 Squat Therapy Squats
10 Wall Slides (don't rush through these)
10 Scap Pullups
10 Kips (focus on hollow body position)
:20 HSH

A) Front Squat
@31x1 TEMPO
8 @55-60%
8 @60-65%
6 @65-70%
6 @70-75%

2min Rest

B) For Time Complete:
10-1
Burpee Tuck Jumps
1-10
Strict Pull-Ups
Ex. 10 Burpee/Tuck Jumps and 1 Strict Pull-Up
9 Burpee/Tuck Jumps and 2 Strict Pull-Up

8 Burpee/Tuck Jumps and 3 Strict Pull-Up
ETC…

G.O.A.T. Work:
4 Rounds:
200' (2 trips of gym) 1/2 BW Farmer Carry
15 GHD SitUps