11/7...WOD

Warm up: 10 burpee broad jump 10 inchworms (5 sec hold at top) 20 active shoulder pass through 2 min each side Active Tack and Stretch (ATS) medial border of scapula

Skill/Strength:

3x3x3x3x3 Strict press 70-80% 1RM

2x2x2x2x2 Push press 80-85% 1RM

1x1x1x1x1 Push Jerk/Split Jerk 85-90% 1RM

WOD:

15 min AMRAP

  • Run 200
  • 2 Push ups
  • 2 Pull-ups
  • Run 200
  • 4 Push Ups
  • 4 Pull-ups
  • Run 200
  • 6 Push ups
  • 6 Pull-ups
  • .....
  • .....