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Friday 8/2/2013 WOD

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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

 

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