Tuesday, 12 September, 2017
WARM UP – MOBILITY
Shoulder circles, overhead & thoracic mobility
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2 Rounds:
6-8 Box Jumps
6-8 DB Push Press
6-8 Ring Rows
WOD A
Push Press
1 UB Set of Push Press @ 75%
Bar can rest on front rack or overhead, set is over once you fail or re-rack the bar
A1) 15 mins to establish a 1RM Push Press
-Rest 3 mins-
A2) 1 max UB set @ 75% of A1
WOD B
Burpee Ball Runner
15 min AMRAP
10 Burpee Box Jumps (24/20″)
15 Wallballs (30lb – 10′ / 20lb – 9′)
200m Ball Run (30/20lb)
ACCESSORY
1) 3 sets:
8-10 Side Delt Raises, 8-10 Front Delt Raises, 8-10 Bent Over Rear Delt Raises
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2) Crossover Plyo
