08.07.2020
Warm Up
https://www.instagram.com/p/CC_f2I5FDgk/ 🤟3 Sets
1. Half-Kneeling Plate Halo x 8/knee
2. Single Arm Plate Bent Over Hip Row x 8/arm
3. L Plate Floor Press x 8 reps
4. Weight Plate L Crunch x 8 reps
5. Plate Russian Twist x 24reps (12/side)
*move through from 1 to 5 and then back to 1 for the next set.
Strength
A. pausing split jerk- pause at the dip for 2 sec and the catch for 2 sec
3 sets of 2 @ 70%
B. 3 sets of 3 x jerk drive + 1x split jerk @ 75%
WOD
"Pea Pod"
6 RFT
4 strict HSPU- sub piked from a box
8 KB swings -heavier then you normal 72/53
12 wall balls 20/14
shoulder to over head 4,6,8,10,12,14 reps by round 135/95 115/75 95/65