WARM UP – MOBILITY
2 Rounds:
8-10 Band dislocates
8-10 Band front raises
8-10 Band pull-aparts
2 UB Turkish get-ups /side
8-10 KB push press /side
8-10 Box jumps w/ step down
—
BB split and push jerk warmupWOD A
JERK X 3
– 15 mins to build to a heavy Jerk triple, or to work on technique with sets of 3-5 reps.
– Jerk can be any style todayWOD B
DANGER MOUSE
5 Rounds for time:
21 Double unders
14 KB swings 32/24kg
7/5 Strict handstand push-upsACCESSORY
3 tri-sets, 12-15 reps of each:
Plate or DB lateral raises
Banded supinated ext. rotations
Banded face pulls
– rest 60-90 secs –
