170929 – WOD

Pre WOD Mobility:

Dual LAX Thoracic

Barbell Foam Roller

 

Warm up:

4x:30 on/:30 off Double-unders

Lateral Drills

Push Jerk Breakdown

 

Skill/Strength:

7x2 Pause Push Jerk (Dip and Catch)

 

WOD:

For time

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of

Rx:

Push Jerk (165/115)

Burpee Over Bar

Scaled:

Push Jerk (60%)

Burpees

 

Mobility:

Shoulder to Shoulder LAX

Scap Opener

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