March 7, 2016

 

a) WARM UP:

Row 2 min

3 Rounds Not For Time:

  • 5 air squats
  • 5 scap push ups
  • 30 sec chest opener
  • 10 dowel pull thrus
  • 1 min Sampson stretch
b) STRENGTH:

  • 10-9-8-7-6-5-4-3-2-1 Push Press @ 55% PP Max.

Rest 1 min between sets

c) WOD:

5 Rounds of:

  • 40 secs of max rep Push Jerks, (135/95/75), 20 secs rest
  • 40 of max rep Burpee Box Jumps (24/20), 20 rest
  • 40 of max rep Deadlifts, (225/155/125), 20 rest
  • 40 of max calories row

Rest 1 min between rounds

d) ACCESSORY WORK:

e) RECOMMENDED MOBILITY:

  • Couch Stretch
  • Pigeon
  • Calf Stretch
  • Chest Opener
  • Glute Smash

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