A little harder then the last few Thursdays

ANNOUNCEMENTS

We will now prep movements each week so that we can go AHAFP on Fridays during the open!

*Thursday will now be aerobic capacity/active recovery day until after the open*

WARM UP

Coach Choice

BUY IN

RX:
Split Jerk w/ 2 sec pause in receiving
3 x 3 reps
50-60% 1RM

Comp:
Split Jerk w/ 2 sec pause in receiving
3 x 3 reps
50-60% 1RM

SKILL

push the BBJO to get more reps on max efforts.

WOD

Three sets for max reps:

90 seconds of-
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups/Pike Press

Rest 30 seconds

90 seconds of-
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups/Ring Rows

Rest 30 seconds

90 seconds of-
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar/K2M

Rest 30 seconds

(17:30 total workout)

CASH OUT

N/A

MOBILITY

extra everything