TUE 9/17/24 WOD

Warm Up - 3:00 run, row, bike, or ski - 2 sets:  :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 1 set:  10 shoulder presses (empty barbell) - 8 push presses - 6 push jerks (power jerks) - 6 split jerks (left leg forward) - 6 split jerks (right leg forward) -rest 1 min- 5 jerks (your choice) – Build up Push jerks – 5-5

Strength – Push Jerk – 5-5-5 @ 50-60% 4-4 @ 60-70%

WOD
400-meter run L2-300m L1-200m
10 squat snatches L3-135/95# L2-95/65# L1-65/35#

4 Rounds for time (15 Min CAP)

Post WOD - 1:00 scorpion stretch/side - 1:00 child’s pose stretch