Friday, 15 December, 2017
WARM UP – MOBILITY
Quick joint warm-up (Shoulder / trunk / hip rotations)
2 rounds:
8-10 Ball slams
8-10 Box jumps
8-10 8-10 Push-ups w/ one hand on the med ball
—
10-12 x shoulder/back activation / rotations (green band attached to and facing the rig) + 15-20s Pec stretch / side
—
Review bench press + spotting
WOD A
BENCH PRESS X 3
17 minutes to establish a 3 rep max bench press
WOD B
17.1’ISH AMRAP
AMRAP in 12 mins:
20 Alternating dumbbell snatches (50/35)
10 Burpee box jumps (24/20)
—
Both ends of the dumbbell must make contact with the floor.
Burpee facing the box, 2 foot jump and full extension in control on the top.
ACCESSORY
Crossover symmetry “Plyo” or “Iron Scap”
(and/or complete Thursday’s Accessory work if you didn’t do it)
