Wednesday, July 20th, 2016

Warm Up

250m Row

Then 2 Rounds of:

:30 Samson Stretch
10 Scorpions
10 Abmat Situps
10 Pass Throughs

 

A) Strength/Skill

Power Jerk + Jerk
Every 2 Min for 10 Min @ 60-70%

Pause Back Squat
Every 2 Min for 10 Min Work Up to a 2 RM

 

B) WOD

Open Wod 13.2

10 Min AMRAP

5 Shoulder to Overhead 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20

*Step Ups Are Scored as RX as Well as Box Jumps