Dec 10, 2018

 

a) WARM UP:

2 Rounds

  • 10 Dowel Pass throughs
  • 10 Scap Retractions
  • 10 Beat Swings
  • 10 Scap Pushups
b) STRENGTH/SKILL:

Every Minute for 10 Minutes (alternating):

  • 4-6 butterfly or kipping pullups (Rx+: 2 Butterfly Pullups + 3 Butterfly Chest to bar + 1 Bar Muscle Up (no Drop)
  • 20 sec chin over bar hold
c) Specific Warm Up and WOD Prep:

  • Hang Clean and jerks – 5 at 50% working weight and 3 at working weight
  • Double Unders – 20 Double Unders

WOD

3 Rounds for time:

  • 10 hang clean and jerks (performance: 95/65, Rx: 135/95, Rx+: 155/105)
  • 75 Double unders
d) Extra:

3 sets. 2 minutes between sets:

  • 8 Rear Delt Flyes
  • 20 Shoulder Shrugs
  • 8 kneeling lateral raise
Posted in WOD