WOD
Mobility
BB Smash: Traps, Triceps
10 Wall Angels
10 Alt Scorpion Twists
10 Alt Tripod w/ Reach
Dynamic Warm-up
Primer
2 Sets
6e/side Half Kneeling KB Windmill
12 e/arm Single Arm KB Row
15sec Mid Push-up Iso-Hold + 5 Dive Bomber Push-up
Strength
(1) Push Jerk or Split Jerk: Build to a 3RM
then…
(2) Shoulder Press: 60/6*2
Conditioning
Helen
3 Rounds for Time:
400m Run
21 KB Swings (53/35)
12 Pull-ups