WARM UP – MOBILITY
6-8 mins banded and KB shoulder warmup
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BB PJ and Pendlay row warmupWOD A
PUSH JERK X 10
(20 mins)
A1) Alt. EMOM x 4 sets of each:
1) 10 Push jerks – racks
2) 100′ Farmers carry
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-Use a weight that you can cycle UB, build as needed
-Heavy on the farmers carry- REST 4 MINS -A2) Alt. EMOM x 4 sets of each:
1) 10 Pendlay rows
2) 100′ Double KB OH carryWOD B
BARRY THE KANGAROO
8 min AMRAP ladder:
15-30-45-60…etc. Double unders
5-10-15-20…etc. SDHP 95/65lb
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-Scale DU reps to 1x or 2x the amount of SDHP
-SDHP should be light and fast
-Score = rounds completed + repsACCESSORY
3 tri-sets:
12-15 DB side delt raises
12-15 Crossover Scaption raises
12-15 Banded 90/90 posterior flies
-rest 60-90 secs-Optional Conditioning
3KM ROW
