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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