“WASH & DRY” WOD 9/27/16

WARM UP:

400 M. Run or Row

Then:

3 Rounds 

10 Pass Through’s

10 Good Mornings 

10 Front Squats 

10 Push Press

5 Push Jerks + 5 Split Jerks 

Then:

Shoulder Mobility 

SKILL:

EMOM 9

MIN. 1: 

ADV: 10 Kipping HSPU 

INT: 5 HSPU

BEG: 1 Wall Walk w/ a 20 Sec. Hollow Hold

MIN. 2: 20 Hollow Rocks 

MIN. 3: 10E O.H. Front Lunges (Your choice)

LIFT:

Push Press

7 @ 70%

Push Jerk

5 @ 80%

Split Jerk 

3 @ 90%

*2 Rounds

**Take from each 1RM.

WOD:

“WASH & DRY”

For Time: (6 Min. Cap)

27-21-15-9

S2O (135/95) (115/75) (95/65) (75/55)

Rest 2 Min. 

EMOM 6

ODD: 18/16 Cal. Row

EVEN: 15 Burpees

*Adjust Row Cal’s & Burpees accordingly as needed.

POST WOD:

Mobilize and Stretch