WARM UP
Pass through
Handstand hold
Push up w/ feet on box
Bro Hugs
Arm Circles
Sit Ups
Superman
OH wall squats with bar
1 leg hip hinge
Leg swings
Handstand hold
Push up w/ feet on box
Bro Hugs
Arm Circles
Sit Ups
Superman
OH wall squats with bar
1 leg hip hinge
Leg swings
Foam roll
BUY IN
Push Jerk
3 reps @ 65% 1RM
3 reps @ 75% 1RM
AMRAP @ 85% 1RM
3 reps @ 75% 1RM
AMRAP @ 85% 1RM
if you found your estimated 1RM last week, use that number to calculate this weeks
SKILL
SKILL
MB Sit ups
WOD
4 RFT
20 Box Jumps 30"/24"
800m run
20 MB Sit ups 14/10
20 Box Jumps 30"/24"
800m run
20 MB Sit ups 14/10
CASH OUT
Wall sit max hold - 2x
MOBILITY
Hip Flexors & Lumbar Spine
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