9/13....WOD

Warm up: Lacrosse ball shoulder massage (2 minutes per side)Self resisted hamstring PNF 10x5 second maximum exertion (per side)

Skill: 20-25 minutes: Split jerk/push jerk. If you know the movement you may add weight.

WOD:

For time

  • 21 KB swings 55/35
  • 21 Box hops 30/24
  • 100' farmers carry squeezing plates 25/10
  • 15 KB swings 55/35
  • 15 Box hops 30/24
  • 100' farmers carry squeezing plates 25/10
  • 9 KB swings 55/35
  • 9 Box hops 30/24
  • 100' farmers carry squeezing plates 25/10