170822
Warm-up
Warm-up
coach led
Warm-up
wod prep: push press, push jerk, split jerk
Metcon
Metcon (Time)
5 Rounds
10 s2oh (135/95)
20 double unders
30 sit-ups
10 s2oh (135/95)
20 double unders
30 sit-ups
Cashout
Metcon (Time)
18-12-9
box jumps (24/20)
Russian swings (70/53)
box jumps (24/20)
Russian swings (70/53)
Optional Additional Conditioning
Incline Dumbbell Bench Press (3×5)
Weighted Pull-ups (6×3)
scale to unweighted strict or banded strict as needed.
Mobility and Recovery