Saturday 12.7.19

GROUP PREP:

10 Minutes For Quality:

12 AbMat Sit-ups

9 Calorie Bike

6 Push-ups

3 Strict Pull-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

STRENGTH:

Push Press

3 sets of 3

Push Jerk

3 sets of 3

WOD:

Olympic Cycling

On the 4:00 x 4 Sets:

30 Double Unders

5 Bar Muscle-ups

30 Double Unders

5 Push Jerks

Start with 55-60% of 1RM Push Jerk and Build to a heavy set

*score is the weight used

MOBILITY:

Pec Smash: 2 Minutes Each Side

Child’s Pose: 2 Minutes

Wrist Stretches: 45 Seconds Each Direction