Saturday, 14 October, 2017

WARM UP – MOBILITY

2-3 mins Butt Kicks, High Knees, Broad Jumps

2 Rounds:
10 Band Dislocates
12-15 Band Pull-aparts
12-15 Band Ext. Rotations
5 In Front & 5 BTN Presses from Push Jerk receiving position w/empty bar
6-10 Strict Pullups

Tech Pause Push Jerk

WOD A

PUSH JERK
10 mins to warmup/build to a heavy Pause Push Jerk single above your workout weight, you must pause for 3 secs in the dip, and the catch position of every rep here.

WOD B

WANNA BE STARTIN’ SOMETHING
5 Rounds for time:
400m Run
15 Shoulder To Overhead 135/95lb
15 Box Jumps 30/24″

ACCESSORY

1) 3 Rounds:
8-10 Powell Raises @ 30X0
8-10 Cuban Rotations @ 4020

2) Crossover Iron Scap

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