“The work you do while you procrastinate is probably the work you should be doing for the rest of your life.” – Jessica Hische
Primer: 2x 30s at each
Row | PVC Pass Throughs | Overhead Circles | Walk Outs | Active Samson | Spideman
Barbell Warm Up + 3 x 30s Burpees
Strength: Push Press: 10 Rep Max
4 sets of 5-7 Reps
2-3 Attempts of 10RM
WOD: Little Dipper: 21-15-9
Push jerks @ 155/105
Lateral Burpees Over the Bar
Performance @ 135/95
Fitness @ 115/75
Fit Light @ 95/65
Bonus:
A. 3 x 5 Inch Worms | 200′ Single Arm Overhead Carry
B. 5 Rounds: 20 GHDSU | 50-40-30-20-10 Cal Row
C. 3x 5 Doble KB Hang Cleans | 100M Double KB Front Rack Carry | 20/15 Cal Ski Erg | 30 Banded Pull Aparts |
Rest 2 Minutes btw sets
