Skill Work: OTE 90s x 5 Rds – 4 push jerks
– Build in load.
WOD: 4 rounds for time:
16 cal bike
16 box jumps (24/30 in)
16 shoulder-to-overheads (155/105 lb)
Intermediate:
12 cal bike
16 box jumps (24/20 in)
16 shoulder-to-overheads (115/75 lb)
Beginner:
10 cal bike
12 box jumps (12/12 in)
12 shoulder-to-overheads (35/45 lb)
Home Workout:
4 rounds for time:
300-meter run
16 burpees
16 dumbbell shoulder-to-overheads (20/35 lb)
– Use two dumbbells.
Cool down:
1 set:
1:00 Samson stretch/leg
:30 banded shoulder stretch/side