June 7, 2017

Warm Up-

400m Run (slow)

3 Rounds:
:20 second Samson Stretch each side (Video)
:20 seconds AbMat Sit-Ups
:20 seconds Air Squats
5 Push Ups + 10 Banded Good Mornings

 

Strength-

EMOTM for 10 Minutes:

Minute 1 – 10 Deadlifts, Minute 2 – 10 Push Jerks

Minute 3 – 8 Deadlifts, Minute 4 – 8 Push Jerks

Minute 5 – 6 Deadlifts, Minute 6 – 6 Push Jerks

Minute 7 – 4 Deadlifts, Minute 8 – 4 Push Jerks

Minute 9 – 2 Deadlifts, Minute 10 – 2 Push Jerks

*Build Across on both movements, finishing with heavy double for both.  Jerks are from the Rack.

 

WOD-

25 Double Unders

10 Dead Lifts 185/125, ADV= 225/155

25 Double Unders

10 Ring Dips

5 RFT

 

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