7.30.16

HAPPY BIRTHDAY SCOTT! HAVE A GREAT DAY! :)

WODS WILL BE POSTED SATURDAY LATER IN THE DAY IN A SEPARATE POST! CHECK BACK :)

Individual warm-up
300m run/row
5 inchworm walk outs
10 PVC dislocates
10 PVC pass throughs
10 leg swings
10 groiners

Group warm-up
:40 box shoulder stretch
5 downward dog to cobra transitions
10 sidelying arm windmills
30 IR/ER with light weights
10 push-ups plus
30 band pull aparts

A.Strength
1-8 min EMOM
Even- 3 touch and go push press @70-75% of 1RM
Odd- 2 wall climbs
2-Every :90 for 12 minutes:
Jerk x 2 (split or push jerk) @ 70-75% of 1RM
*Focus on speed under the bar, catch the bar locked out

B.Conditioning
3 rounds for time
200m run
10 KB swings 55/35
20 double unders
10 abmat sit-ups