Tuesday August 30, 2016

Pre Warm-Up
3 rounds
10 cuff isolation
10 HRPU
10 band pull apart

Warm-Up
Dynamic Shoulders

Strength
A.) OTMx10
4-6 close grip chin ups

B.) OT90sec x7
2 PP + 1 Jerk @ 70% of 1RM C&J

WOD
9min AMRAP
10 OHS
10 TTB

Rx: 115/75
Scale: 95/65
Masters: 75/55

Cool Down
1.) 3min Assault bike
2.) 3 rounds
10 pass thru
30sec foam rol t-spine

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