DATE – Friday October 12th
Warm-up/Mobility:
5 min foam/lacrosse ball roll (address your own problem areas)
Shoulder prep
KB Complex (light KB): 2 rounds: 20 single arm swings, 20 figure 8’s, 20 kb snatches (10 each arm for all movements)
WOD A) Bench Press –
(After completing 2 warm up sets of 8-10 reps) 1X5 @ 85%, 1X3 @ 95%, 1X3 @ 100%, 1X2 @ 110%
WOD B)
Complete for time:
7 Push Press 155/105#
14 Lateral Box Jumps 24″/20”
21 T2B
7 Push Jerks 155/105#
14 Lateral Box Jumps 24″/20”
21 T2B
7 Split Jerks 155/105#
14 Lateral Box Jumps 24″/20”
21 T2B
WOD C) 40 Superman’s
