Aug 23, 2016

 

a) WARM UP:

10 min slow AMRAP of:

  • 10 dowel pass thrus
  • 10m crab walk (hips up)
  • 10m walking lunges with twist

Then,

w/empty bar

  • 5 strict presses
  • 5 push presses
  • 5 push jerks
  • 5 split jerks

 

b) STRENGTH:

  • Split Jerks – 5 set x 3 reps @ 72.5% of max jerk

 

c) WOD:

AMRAP 20 of:

  • 15 Cal Row
  • 15 Box Jump Overs (24/20)
  • 15 KB Goblet Squats (70/53)
 d) ACCESSORY WORK:

  • lats & T Spine – spend time on a roller
  • calves & quads/adductors – stretch and roll

 

Posted in WOD