WARM UP:
100 Single Unders
2 Rounds
10 Pass Throughs
10 OHS
10 Good Mornings
10 Bumper Jacks
Then:
Shoulder Mobility
SKILL:
3 Rounds (At a walking Pace)
8 DB Strict Press
6e DB Bent Row
10 BB Split Jerk Presses
15 Sit Ups w/ weight across chest
LIFT:
Push Press + Push Jerk + Split Jerk
7 Push Press @ 65%
5 Push Jerk @ 70%
3 Split Jerk @ 75%
*Repeat twice.
WOD:
“DOUBLE BUBBLE”
6 Rounds (2 Min. A Round)
50 Double Unders (75 Singles)
15 Pull Ups
*Score = all unbroken rounds + your last round time.
**Cut pull up reps down accordingly to stay within the time cap.
POST WOD:
Roll & Stretch
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