“SHE-RA” WOD 9/23/16

WARM UP:

10 Y’s, T’s, and W’s

10 Reverse Flys 

10 Bumper Jacks 2″

10 Bumper Jacks 4″

Then:

3 Rounds 

10 Pass Through’s

10 Good Mornings 

10 Front Squats 

10 Push Press

5 Push Jerks + 5 Split Jerks 

Then:

Hip Mobility 

SKILL:

ADV: 3 x 10 Strict T2B

INT: 3 x 10 Kipping K2E

BEG: 3 x 10 Hollow Taps

Pair With:

3 x 20 Hollow Rocks 

LIFT:

Push Jerk

7 @ 65%

Split Jerk

5 @ 70%

Thruster

3 @ 80%

*1 Round

**Take from each 1RM.

WOD:

“SHE-RA”

5 Min. Cap.

125 Double Unders

Work to a Max Push Jerk

1 Min. Break

5 Min. Cap

125 Double Unders

Work to a Max Split Jerk

1 Min. Break

5 Min. Cap

125 Double Unders

Work to a Max Thruster

*Sub. DU for equal reps of single Unders. 

**Score = Total Weight Lifted. 

POST WOD:

Roll & Stretch