4TH OF JULY HOURS / “HANSON” WOD 7/3/17

WARM UP:

50 Single Unders 

10 Bumper Jacks 2″

10 Bumper Jacks 4″

2 Rounds

10 Lunges w/ Pass Through

10 Good Mornings 

10 Front Squats 

10 Push Press 

5 Push Jerk + 5 Split Jerks 

Then:

Mobility 

SKILL:

EMOM 8

ODD: 7 Strict T2B

EVEN: 7 Dips w/ a 3 Sec. Negative

LIFT:

Push Press

7 @ 60%

Push Jerk 

5 @ 65%

Split Jerk

3 @ 70%

*2 Rounds (R2 add 10 lbs to each lift)

WOD:

“HANSON”

6 Rounds

6 Reverse Lunges (135/95) (115/75) (95/65) (75/55)

6 S2O

6 T2B

24 Double Unders