Wednesday August 18, 2021

Warm Up

coaches choice

Strength

Jerk Balance+Split Jerk every :90 for 12 min

Workout

500 m Row or 450 m Ski
21 Shoulder to Overhead 155/105
500 m Row or 450 m Ski
15 Shoulder to Overhead 155/105
500 m Row or 450 m ski
9 Shoulder to Overhead 155/105

T1: Modify as needed
T2: As written
T3: 21s 155/105 15s 185/125 9s 225/155

Ninja Training: Gymnastics Extra Credit

3 Rounds for quality
3 Skin the Cat
8 DB Strict Press+:20 HS Hold on DBs(use wall)

Tuesday, August 17th, 2021 at 8:41 pm / WODS