Warmup
3-5 min warm up
Bike, Row or Jog
Jog around 2 full rounds
stationary movements:
10 alt lunges l+r=2
10 side to side l+r=2
10 air squats - pause + drive through heals
Sprint down - Jog back
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum
Strength / Skill
A. BENCH 4X8 AHAP
establish maximum weight for 8 reps unassisted (w spotter)
B. DUMBELL ROW 4X8 AHAP
4 rds of 8 reps each (L+R=1)
establish maximum weight for 8 reps unassisted
WOD
10 DIPS, 10 POWER CLEAN & JERK 135/95, 10 PULL UPS
modifications:
Dips - rings, in between boxes, side box straight knees/bent knees
Power clean & Jerk - 155/115, 135/95, 115/75, 95/65, 85/55, 75/45
Pull- ups - band or rings ( no jumping today)
Cash Out
PUSH UPS
100 push ups for time - record and note any modifications
