May 4, 2017

 

a) WARM UP:

3 rounds for quality reps:

  • 5 push ups
  • 5 banded good mornings
  • 5 push ups
  • 5 jumping lunges per leg

b) WARM UP 2:

“Sally Up” Medball Press

Put on the song “Flower” by Moby and press the ball up every time you hear “Sally Up” and lower it on the “Sally Down.”  Hold the ball in a pressing position throughout. (30/20)

 

c) WOD:

**Take 15 mins for some rope climb technique and determine a height of box for high box jump.

20 min AMRAP:

  • 2 lengths of gym – Heavy Yoke carries (make this challenging)
  • 5 high box jumps (make this challenging)
  • 2 15ft rope climbs

 

d) ACCESSORY WORK:

  • 20:00 Cool down Bike or Row
e) POST-WOD RECOVERY:

  • 2 min pigeon pose
  • 2 min couch stretch
  • 2 min roll your feet
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