July 4, 2016

 

a) WARM UP:

10 min AMRAP for quality:

Then 2R:

  • 10 pass thrus
  • 5 thoracic rotation
  • 5 Pallof presses ea side
b) STRENGTH:

Clean complex of E2.5MOM for 15 mins:

  • 1 full clean + 1 power clean + 2 split jerks @ 52.5%, 62.5%, 72.5%, 72.5%, 82.5%, 82.5%

c) WOD:

5 Rounds for Time:

  • 21 Wall Balls (20/14 – 10′)
  • 15 Calorie Row
  • 9 T2B

 

d) ACCESSORY WORK:

6 Rounds

  • Sit Ups: x 15
  • Front Plank: 30 seconds
e) RECOMMENDED MOBILITY:

  • quads – couch stretch and roll
  • lats and T spine – stretch and roll
Posted in WOD