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FRIDAY 150703

Warm-up:
500m row

Crossover symmetry
Bear crawl down
Backwards bear crawl back

15 good mornings

Lax to shoulders

8-10 barbell strict press

10 GHD sit-ups
Barbell:

Every 2 minutes, for 20 minutes (10 sets)…

Split Jerk x 1 rep

Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95
Goal is to establish perfect footwork and mechanics.
WoD:

Complete as many rounds and reps as possible in 12 minutes of…

6 Ground to Overhead (115/80 lbs)

12 Alternating Overhead Reverse Lunges (115/80 lbs)

12 Ring Dips
Mobility:

Mash triceps on racked barbell

Roll posterior
Lax shoulders

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