WARM-UP:

2 Rounds:

200m row

10 PVC pass throughs

10 Hollow Rocks

10 Shoulder press

Then:

Banded front rack shoulder stretch 1:00 per arm

Banded lat stretch 1:00 per arm

Banded hamstring stretch 1:00 per leg

SKILL:

Accumulate 10 Tall Jerks w/ PVC

https://youtu.be/48h5_Br5q_w

STRENGTH:

3 x 2 Jerk balance *Technique takes priority over weight

https://youtu.be/JReeVCcTCBQ

3 x 2 Split jerk @60-65%+

 

WOD:

4 rounds:

3 min AMRAP

500m row

Max shoulder to overhead in remaining time (135/95#)

Rest 2 minutes

_____

LEANFIT:

5 rounds for time:

20 Wallballs

15 V-ups

400m run

____

DE:

20 rounds for time of:

10 Wall balls
5 V-ups
200m Run

Media:
Wednesday WOD, March 14, 2018