Warm Up: 

200 Rope contacts

10 kickers per leg

10 Squat to stand

Inchworm 30’

10 Twisting Push Ups

10 PVC pass thru

S/S/S:

Bench Press

10,9,8,7,6

Increase weight ea set

Higher reps sets for more muscular endurance. But, still pick a weight where the final rep is a struggle. Make jumps accordingly

WOD:

E2MOM for 14 Min:

5 OHS 115/85

30 DUs

Scaling:

OHS –> as needed

DUs -> DU attempts through 30 rope contacts ->30 penguin jumps

Take the bar from the ground for the OHS. Goal = knock out all 5 OHS in a row so you don’t have to pick it up more than once per round. If you need to scale, it should be a weight you can do 5 reps unbroken

Cool Down:

Oly wall stetch x 3 min

Doorway stretch x 2 min per side