PRIMER: 3 Rounds
60s Row
8 Strict Press
8 Bent Over Row
16 Push Ups
MOBILITY:
Spiderman
DownDog
Strength: On The Every 45s x 10
1 Clean and Jerk (Climbing In Weight)
WOD: “Shin Guard” 9-15-21
Burpee Box Jump Overs @ 30/24
Power Clean and Jerk @ 165/115
Time Cap 12 Minutes
Dumbbell Version: 9-15-21
Burpee Box Jump Overs @ 30/24
Double DB Power Clean and Jerk @ 50/35
Bulletproof Shoulders:
9-12-15 Double DB Box Step overs @ 24/20
9-15-21 Sumo DL High Pull
Bodyweight Version: 9-15-21
Burpee To 12 Inch Target Above Reach
Odd Object Ground to Overhead