DATE – Friday October 12th

 

Warm-up/Mobility:

5 min foam/lacrosse ball roll (address your own problem areas)

Shoulder prep

KB Complex (light KB): 2 rounds: 20 single arm swings, 20 figure 8’s, 20 kb snatches (10 each arm for all movements)

 

WOD A) Bench Press –

(After completing 2 warm up sets of 8-10 reps) 1X5 @ 85%, 1X3 @ 95%, 1X3 @ 100%, 1X2 @ 110%

 

WOD B) 

           

Complete for time:

 

7 Push Press 155/105#
14 Lateral Box Jumps 24″/20”
21 T2B
7 Push Jerks 155/105#
14 Lateral Box Jumps 24″/20”
21 T2B
7 Split Jerks 155/105#
14 Lateral Box Jumps 24″/20”
21 T2B

 

 

 WOD C) 40 Superman’s