Early birds: Cross Symmetry
WU. shoulder mobility and rotator cuff prep
5 RNFT (5 minutes)
5 banded presses
5 banded pull aparts
5 strict pull ups (hold at top for 3-5 seconds)
A. Strength: Presses (25 minutes)
Push press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Record average weight for each of the three movements.
You must complete all sets in order; so, finish the strict presses before you move on to the push presses. Your first rep starts with your first rep (no "warm-ups"). You can do push ups or HSPUs or any other movements to "warm up" but each time you grab the bar to do a set it counts toward your score. Figure out how you want to increase the weight each set. Any failed rep and the set counts as a 0 towards your score. Any unfinished reps because time ran out also count as 0s toward your score. This is meant to be AHAP throughout.
100 [unbroken*] wallballs for time
*Every time you drop the ball, or rest for more than 3 seconds you must perform 5 burpees.
Time cap: 8 minutes
When coach nonchalantly sneaks 100 wallballs and burpees into the WOD...
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