Aug 3, 2016

 

a) WARM UP:

4-5-6 reps of:

  • band pull aparts
  • empty bar strict press
  • box jumps, step downs
  • beat swings
  • dowel overhead squats for 2 rounds; empty bar for round of 6

 

b) STRENGTH:

  • 15 min to establish 1RM Split Jerk

 

c) WOD:

For time:

  • 30 T2B (scale: knee raises – use that beat swing to assist)
  • 30 Calorie Row
  • 15 Squat Snatches (115/80)
  • 60 Calorie Row
  • 15 Squat Snatches (115/80)
  • 30 Calorie Row
  • 30 T2B
d) ACCESSORY WORK:

4 rounds:

  • 1:00 front plank
  • 10 per side – 1 arm kb deadlift (kb in bet. feet – heavy)
  • 10 evil wheels (with bar and some plates)

 

e) RECOMMENDED MOBILITY:

  • wall stretch – 1 min, then roll out lats and T spine.
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