Friday July 24th WOD

Warm up:  400m run + 2x5 Med ball cleans, 2x10 PVC press

 

Mobility:  Banded/bar work for wrists, forearms and hips

-Elevated heel squat for ankles

-PVC for mobility and technique work


 

Strength:  15 minutes to establish a 1RM Clean and Jerk

                15 minutes to establish a 1RM Front squat

 

Conditioning:  For time

-50 Wall balls 20/14lbs, 10/9ft

-30 T2B (sub ab mat sit ups)

 

Nick ProhaskaComment