Thursday 072717


Published July 27, 2017


PreWod

Warmup (total 10 min):
3 min Box Breathing (5 count),
shoulder & wrist mobility,
work up to push jerk working weight

Strength: (17 min)
Push Jerk (from rack)
(70% of jerk 1 RM/3) 5 sets


Push Press (from rack)
(75% of push press 1 RM/5) 5 sets



Metcon (time cap 24 min)
For Time: 

1.5k Row or 3k bike or 2,400m (3x800) run 

100 Double Unders (300 singles) 

10 Rounds of Cindy (5x pullups, 10x pushups, 15x AS)

****score time or total reps of Cindy 1 rd = 30 reps



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