Strength

15 Min

2 Sets

30 Du's

10 Shoulder Taps Either Plank or HS on Wall

5 KB SA OH Press or Jerk ea arm

then...

3 Sets

5 STOH increasing in weight ea round

10-20' HS Walk Practice


WOD

"Squeaky Wheel"

3 RFT

100 Double Unders

25/18 Calorie Assault Bike

50' Handstand Walk

10 Push Jerks 165/115

(18 Min TC)


Mod Key

P:SU's, Calories on Rower, 3 Wall Walks, 60-70% of Max Jerk,

RX: As Prescribed

C: 225/155


Mobility

1-3 Sets, Holding Each for 1+ Min Ea Side

Couch Stretch

Pec Stretch

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