Wednesday September 8, 2021

Warmup

Jog 2 Laps or 1:30 Bike/Row

High Knees (Down & Back)

Butt Kicks (Down & Back)

High Toe Touch (Down)

Low Toe Touch (Back)

Carioca (Down & Back)

10 Jumping Lunges

5 Inchworm to Pushups

10 Mountain Climbers

Mobility

10 Banded Pass Throughs

10 Banded Pull Aparts

10/Arm Banded Single Arm Press

Banded Shoulder Distraction 1:00/Side

Skill/Strength

Jerk 5x1

Push jerk or split jerk.  Go heavy, or use light weight and focus on technique.  If you’re new to lifting, practice push press instead.

WOD (25 minute time cap)

6 rounds:

Shoulder to Overhead 3/6/9/12/15/18

Situps 5/10/15/20/25/30

Double Unders 10/20/30/40/50/60

Run 2 laps BETWEEN rounds (10 laps total)

F:  empty barbell; single unders

P1:  95/65

P2:  75/55

C:  115/75; unbroken DU