Tuesday

Warm Up
4 minutes of run, row or bike
Samson Stretch
Lunges (x20)
Abmat Sit Ups (x25)
Superman’s (x25)
Dynamic 90’s
Mountain Climbers
Plank Holds
Hollow Rocks

Skill Work
Strict Shoulder Press
Push Jerk

Strength
5 x 3 of:
Strict Press

*Work Up to a heavy 3 reps.  No bending of the knees and full lock out at the top.

WOD
AMRAP 16 minutes of:

8 Push Jerks (135/95)
10 Box Jump Step Downs, alternating legs (24/20, modification: step ups)
12 Wall Balls (20/14)

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