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