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Thursday 7/11/2019

10
Jul

Thursday 7/11/2019

Warm-Up:

400 Meter Jog

Then,

3 Sets

Panther Walk
OH Plate Hold or HS Hold x :15-:30
Walking Lunges
Reverse Snow Angels x 8 Reps @ 3030

Then,

Mobility


Strength/Skill

Dungeness & Octopi

Split Jerk Footwork

-Chalk feet jumping and landing positions
-Perform 10 perfect reps with hands at side
-Perform 5-10 reps with pvc, bar, or light weight

Then,

Split Jerk (scale with push jerk)

3-3-3-3 Weight by feel

-Don’t increase weight unless it looks/feels good.


WOD

Complete 4 sets, Not for Time:

Single-Arm DB Row x 8 Reps Each Arm @20X0
L-seated DB Press x 5 Reps or Strict HSPU x 5 Reps
Bike or Row x 10 Cals at a Moderate Pace
Strict Supine Pull-Ups or Weighted Supine Pull-Ups x 3-5 Reps

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