Wednesday November 4th WOD
Warm up: 500m row + 3 rounds of the following
-2 wall walks, 30-second Sampson stretch (per side) and 10 jump lunges
Strength: Jerk (from the rig)
-10 minute build then an 8 minute EMOM
-1 Push jerk + 1 Split jerk
Skill: Box overs
-6 minute EMOM
-6-8 Box overs 24/20”
-No hip extension, must take off with two feet and land with two feet
-Sub plates for a lower height option
Conditioning: For reps
-1 minute calorie row
-30 second rest
-1 minute Toes to bar (sub hanging knees)
-30 second rest
-1 minute calorie row
-30 seconds rest
-1 minute Toes to bar
Post: Yoga series x5