Thursday
Warmup/Mobility)
Band Shoulder stretches x 30 secs per position: pecs, posterior, front rack
2 Rounds:
10 KB Halo each direction
5 KB Windmills each arm
6 KB Arm Bars 3L/3R with 5 sec pause
WOD A) Split Jerk E90SECS x 8 sets:
1×3 @ 60%
3×2 @70-80%
4×1 @ 80-100%
*Hold landing positon for 2 secs before standing
WOD B) 5 Rounds for weight & time:
250m Row Sprint
5 Push Press – approx. 70% of A, you choose, should be heavy but unbroken
-Rest 60 secs-
