Sept 20, 2016

 

a) WARM UP:

  • Run 200m
  • 20 burpees

Then w/empty bar:

  • 5 strict Press
  • 5 push Press
  • 5 push jerks
  • 5 split jerks

 

b) STRENGTH/SKILL:

  • Split Jerks – 5 sets x 3 reps @ 75%

 

c) WOD:

4 rounds for max reps:

  • 1 min of: S2OH (115/75)
  • 1 min of: Box Jumps (24/20)
  • 1 min of: Deadlifts (115/75)
  • 1 min rest

 

d) RECOMMENDED MOBILITY:

  • lats, shoulders & calves – stretch and roll
  • T spine – roll

 

Posted in WOD