WOD

Thursday, August 9th

08/09/2018

Warmup:

Team Stretch

-then-

Footwork Drills

Strength:

'1 Front Squat + 2 Push Jerk + 2 Split Jerk'

I) Review all movements and proper technique then...

II) Every 2 minutes for 12 minutes perform a set of the complex above...

  • Beginner: No Hold in the Split Jerk
  • Intermediate: 1 second hold in the catch of the Split Jerk
  • Advanced: 2 second hold in the catch of the Split Jerk

WOD:

Every 3 minutes for 15 minutes perform:

  • 100m Run (end of the building and back)
  • 12 KBS (24/16)
  • 4 Muscle Up's 

*Scale Muscle Up's with 8 Toes to Bar