Thursday, February 4th WOD

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Workout for Thu., 2/4:

Warm Up –

3 Rounds

10 Push Ups

10 Strict Pull UPs

Then:

1 Minute hanging L Hold

Then:

1 Minute Banded Arch

Then:

Dynamic Warm Up

Mobility –

Plantar Lacrosse Smash

Pass throughs

Pull aparts

Strength –

7×3 Strict press

  WOD –

Fitness:

12 mins. AMRAP

6 Power C&J (95/65)

10 Box dips

75 Singles

Performance:

12 mins. AMRAP

6 Power C&J (115/80)

10 Ring Dips

50 D.U.

Competitor:

12 mins. AMRAP

6 Power C&J (135/95)    

10 Ring Dips

50 D.U.

Open Gym Suggested Work:

Olympic Lifting –

Jerk: 60%x4x2/70%x4/75%x4x2/80%x4/85%x2

Endurance –

50 Burpees to a 45 lb Plate for time

Rest 3 Minutes

Repeat once. Go for negative split

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