Wednesday, October 2, 2019

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Warm Up

400m Run

Broad Jumps (Rig to Board)

10 Low KBS

10 Light KB Goblet Squats

10 Push Ups

Duck Walk (Board to Rig)

30 sec Handstand Hold

10 PVC Pass-through

10 PVC ATW

30 sec Chicken Stretch

PVC Clean Progression

SOD

24 mins to build to heavy Squat Clean and Jerk (Push or Split Jerk) (minimum 90 secs rest between attempts)

WOD

Every 2 mins, for 5 Rounds (10 min)

5 HSPU

15 RKBS (70/53)

Max Box Jump Overs