Pre-Wod:
Dynamic Group Warm-Up
Side-Roll SMR
20 PVC Passthrough
Skill: Split Jerk Technique
Workout of the Day for Wednesday, January 23rd, 2019:
Split Jerk:
(Week 2)
2-2-2-2 @ 85% 1RM
27-21-15-9:
Cal Row/Bike/Ski
HSPU, OR DB Push Press
“After Party”
4 Rounds:
15 Arch Rocks
50 ft. Plate Pinch Carry
15 Side-Plank Reach Throughs
50 ft. Plate Pinch Carry
Sweat Sessions Workout for Wednesday, January 23rd, 2019:
Mobility:
15 PVC Passthrough
Pec Smash (2 min/side)
15 PVC Passthrough
Pec Stretch (2 min/side)
15 PVC Passthrough
5 Round (20 min cap)*:
10 Push-Up
5 Pull-Up, or Ring Row
10 Goblet Squat
5 Pull-Up, or Ring Row
10 Box Jump
5 Pull-Up, or Ring Row
10 Toes-2-Bar
*1 Minutes Rest Between Rounds