July 18, 2016

 

a) WARM UP:

7 min AMRAP for quality:

Then 2 Rounds:

 

b) STRENGTH:

Clean complex:

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:

  • 10 pull ups
  • 15 wall balls (20/14–>11’/10′ target)  **go over the target for the 11′
  • 30 Double Unders

 

d) ACCESSORY WORK:

3x:

  • 10 med ball side toss (standing)
  • 10 side plank elbow touches
  • 20 leg lifts
e) RECOMMENDED MOBILITY:

  • lats, pecs – banded distraction on rig and roll
  • calves – standing stretch and roll/smash with lax

 

 

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