Tuesday, 22 August, 2017
WARM UP – MOBILITY
Dynamic warm-up + shoulder rotations
Green band: overhead / lat / front rack stretches
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Review push press
WOD A
PUSH PRESS X 3
A1) 13 mins to find a 3RM Push Press
– Rest 2 mins –
A2) Every 2 min x 3 sets complete:
3 Push press @ 90% of A1
WOD B
FOUR TO THE FLOOR
Complete 4 rounds for time:
20 Single arm alternating dumbbell snatch (45/30)
15 Ring Dips
10 Box jumps (30/24″)
2 Rope Climbs
ACCESSORY
3 rounds: Rest as needed
12-15 x Dumbbell pull-overs
12-15 x Ab-wheel rollouts
20-30s x Hollow hold scissor kicks
