Friday 8/2/2013 WOD
Warm up
shoulder mobility with bands
LAX ball scapula 2mins each side
3 rounds of CINDY
5 strict pull ups
10 push ups
15 air squats
Dynamic stretches for hips
Strength/skill
Push presses
5-5-5-5-5
Then
Push Jerks
2-2-2-2-2
Build up to a challenging set of 5 Push presses
then
Build up to a challenging set of Push Jerks
(all sets done in Rack)
Met-con
4 rounds for time
10 push presses (115/80lbs)
15 box jumps (24/20)
20 Ab-mat sit ups
scale LV1
Scale load on PP
scale height of box
2013 08 01