20170710

Warm Up:

100 Rope Contacts

Duck Walk 30’

Inch worm 30’

Lateral Lunge 30’ and back

Thoracic High Fives – 5 per side

20 Arm circles

10 kip swings

2×30 sec seated wrist stretch

Barbell W/U

S/S/S:

Clean + High Hang Clean

2X75%, 2X80%, 2X85% + 1 Jerk end of ea set

 

%s based off 1RM on 8Jun2017

Reminder, on this complex, hit one full squat clean, return to the hang, hit a high hang squat clean.  At the end of every set, perform one jerk.  Fast elbows win the day!

WOD:

3 Rounds:

10 Handstand Push Ups

40 Double Unders

20 Pull Ups

800M Run

 

Scaling Options:

HSPU –> 3 Wall Walks per set -> Pike Push Ups

DUS -> Attempts through 40 rope contacts -> 40 penguin jumps

Pull Ups -> Jumping Pull Ups -> Ring/body row

Run ->1K Row

 

Cool Down:

Calf stretch on rig – 2 min per side

 

Banded OH Distraction – 2 Min per side

Video courtesy of Shelton Stevens

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