Dec 28, 2018

 

a) WARM UP:

  • 20 banded Pull aparts
  • 20 banded overhead squats
  • 10 Strict press
  • 10 Split jerks
  • 30 Second handstand hold
b) STRENGTH/OLY WORK:

  • Split Jerk

3-3-3-3-3

**start first set at about 65%

c) Specific Warm Up and WOD Prep

3 Sets

  • 8 Bench press 70% of 1RM (Rx+: 80%)
  • Max Strict Chest To Bar
  • 30 Weighted Sit ups (scale: banded)

3 Minute rest in between

e) Extra:

  • 7-10 Rounds: 200 meter row -45s rest
Posted in WOD