Thursday

 

Warmup/Mobility)

 

Band Shoulder stretches x 30 secs per position: pecs, posterior, front rack

 

2 Rounds:

10 KB Halo each direction

5 KB Windmills each arm

6 KB Arm Bars 3L/3R with 5 sec pause

 

WOD A) Split Jerk E90SECS x 8 sets:

 

1×3 @ 60%

3×2 @70-80%

4×1 @ 80-100%

*Hold landing positon for 2 secs before standing

 

WOD B) 5 Rounds for weight & time:

 

250m Row Sprint

5 Push Press – approx. 70% of A, you choose, should be heavy but unbroken

-Rest 60 secs-

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