Fri & Sat – Aug 4th & 5th

Friday
Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 forward steps
5 reverse steps
5 squats

 

 

Warm-Up
Dynamic

 

 

Strength
A.) Front Squat
4×6 @ 77.5%

 

B.) Jerk + Row
B1.) 4×3 Jerk @ 85%
B2.) 4×6 Bent over DB Row

 

 

WOD
For Time – 15min Cap
Row 50cal
50 WB @ 30/20
50 DL @ 185/125
50 Box Jump @ 24/20

 

 

Cool Down
1.) Spend 5min in split practice
2.) Foam roll hamstrings

 

 

Saturday
Pre Warm-Up
3 rounds
Run 200m
5 burpees
10 sit-ups

 

 

Warm-Up
Dynamic

 

 

Strength
A.) OTMx12
7 Thrusters – add 5lb from last week

 

 

WOD
“G.I. Jane”
For Time
100 Burpee Pull-Ups

Scale: 60 burpees + 40 pull-ups (bands)

 

 

Cool Down
1.) 20 pass thru
2.) 3min on band shoulder stretches

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