Friday


Photo and text…Copyright Gym Jones 2012

Warmup

400m row/run
Junk Yard x 2

Skill: HSPU

Advanced: Max HSPU x 3 with 2 mins rest between efforts
Novice: Explore HSPU Mods or Holds x 3 with 2 mins rest between efforts
Movement Hierarchy = HSPU > Abmat > 2 Abmat > HS Hold > Incline Push-up

WOD
Partner Barbell complex/ run for max Reps *Alternate Efforts

Amrap 20 mins
Partner 1: 400 m run
Partner 2: 1 Deadlift, 1 Hang Clean, 1 Front Squat, 1 Push Press/Jerk = 1 rep

RX: 65/50% BW
MOD 1: Mod #
MOD 2: MOD # and use KB’s if more comfortable

Focus: Solid Movements

Cooldown

2 loops with a member you don’t know.

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