TUE 12/3/24 WOD

Warm Up – 5 Min AMRAP:  10 alternating Spiderman stretches - 5 strict presses (empty bar) - 5 up-downs - 5 push presses (empty bar) - 10 alternating plank reach-throughs – Push jerk:  5 jump and land (no bar) – 5 jump + land + punch (no bar) – 5 PVC push jerks – 5 barbell push jerks – Loading up:  3 sets:  3 shoulder presses - 2 push presses - 1 push jerk – Build to starting shoulder press load –

Strength WOD

Shoulder press:  3-3-3-3-3
Push press:  2-2-2-2-2
Push jerk:  1-1-1-1-1
– Record the heaviest load for each movement -

Post WOD - 2 sets:  :30 reach, roll, and lift - 20 banded pull-aparts