WOD
Mobility
Pigeon Stretch
Child’s Pose
Downward Dog/Cobra Stretch
Scorpion Twists
Dynamic Warm-up
Primer
2 Sets
100m Jog
10 Scap Pull-ups
10e/arm KB Windmill
Strength
EMOM for 10 Minutes (5 Rounds):
(1) 3 Push or Split Jerk (same as last Tues weight)* from the floor
(2) 10 Banded Strict Chin-up (unbroken)
*(If you weren’t here last Tues, perform build to roughly 60-65% of Jerk 1RM)
Conditioning
4 Rounds (5 Minutes/Round – Total 18 Minutes)
AMRAP in 3 Minutes:
100m | 200m Run
10 Box Jump | 10 Burpee Box Over
Max Effort Wallball (20/14) with remaining Time
Rest 2 Minutes
Count only WB reps per round.