PRIMER:
12 Minutes For Quality:
30s Plank
30s Dead Hang
30s Hip Ext Hold
5 Barbell Strict Press (Climb in weight)
STRENGTH:
Warm Up your Clean and Push Jerk Above your workout weight.
GYM WOD: Spirit Airlines – 3 RFT
40 DU’s | 15 Deadlifts
40 DU’s | 15 Hang Power Cleans
40 DU’s | 15 Push Jerks
RX @ 135/95
DU’s: 40s
BB: 45s – 1:15 Minute
Per Rd: 4-5 Minutes
Time Cap 16 Minutes:
AT HOME WOD:
Dumbbell Version:3 RFT
40 DU’s | 15 Deadlifts
40 DU’s | 15 Hang Power Cleans
40 DU’s | 15 Push Jerks
Dumbbells @ 50/35
Bulletproof Shoulders:3 RFT
40 DU’s | 15 Deadlifts
40 DU’s | 15 SDLHP
40 DU’s | 150 Ft Single DB OH Carry
Bodyweight: 3 RFT
40 Line Hops | 45Good Mornings
40 Line Hops | Odd Object Ground 2 Shoulder
40 Line Hops | 15 HSPU