Wednesday, January 5, 2022
Skills/Strength:
Two rounds of the following movements all at 10 reps per:
Samson stretch (:45/ side)
Overhead squats empty barbell
GHD sit-ups OR weighted ab mat situps
Back extensions OR empty barbell good mornings
Dips
Push Jerk:
7 x 3
Find a heavy set of 3 as you work through 7 sets.
C. “Quit Whining”
4 RFT:
500 m row
1:00 rest
75 DU’s
1:00 rest
L3: as written
L2: DU practice of 1:15 per round
LI: 3 RNFT
500m row
1:00 rest
:90 double-under practice