DATE – September 15st
Warm-up/Mobility: (12 min to get it all done alternating w/ partner)
Crossover symmetry activation
Banded shoulder/overhead/front rack stretch
10 Jumping squats and jumping lunges
WOD A) 2 x 8 min EMOM (16 min)
A1) EMOM x 8 – Press x 1 rep
(Start at 60% of 1RM and build to a heavy single. You should only fail reps in rounds 7 or 8)
A2) EMOM x 8 – Push Press x 1 Rep
(Start at your last weight used for A1 and build slowly to a heavy single, no rest between A1 and A2)
WOD C) For total reps completed: (16-19 min)
In 4 min, Row 500m/400m then AMRAP pull-ups in remaining time
– Rest 2 min –
In 4 min, Row 500m/400m them AMRAP ring dips in remaining time
– Rest 2 min –
In 4 min, Row 500m/400m them AMRAP burpees in remaining time
(Rx row is 500 for guys and 400 for girls. If you are a weaker rower scale the meters down so that you are off the rower before the 2 min mark. Stagger the second heat by 3 min)
