WOD-12/5/19

December 6, 2019

Warm-up
3 rounds:


• 20 ATW (10 in each direction )


• 10 close grip over head Squats
2 rounds:
   

• Couch Stretch


• Pike
•Straddle
• Pec Stretch

Strength
  10 min E2MOM:


• 1 Strict Press + 2 Pus Press + 1 Push Jerk
Start 50% to finish at 80%. 


Conditioning
    4 rounds :


• 8 Shoulder to over head 115/75


• 10 Box Jumps 24/20


• 5 Hand Stand push ups 


Burn out:
Core
3 rounds:


• 10 Hollow Rocks W/Plate 25/15
• 10 Russian twists W/Plate 25/15 

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