Friday
Warmup/Mobility)
Band shoulder stretches: Lats, Rear Delts, Dip extension
2 Rounds:
10 DB Press – light weight
5 Strict Ring Pullups or Ring Rows
5 Strict Dips or Pushups
5 Beat Swings
12 mins:
-Warmup Jerk / work to a heavy-ish triple
-Warmup / work on Muscle up / Pullup tech
WOD A) 15 min AMRAP:
Adv:
300m Run
10 Push Jerks 135/95
5 Muscle Ups
Int:
300m Run
10 Push Jerks 115/80lb
2-3 Muscle Ups
Beg:
300m Run
10 Push Jerks 95/65lb
8-12 Pullups + 8-12 Dips
*Dips and Pullups can be divided any way
**Weights are approx. you should be able to do you first set of 10 unbroken so add/subtract as needed**
WOD B) Crossover Symmetry Plyo
