Monday

Another Gem from Ross.  Explore!

Warm-up

2 mins of each  Run (400m),  Row,  Jumprope (DU Practice)

4 mins of 4 pull-ups, 6 push-ups (HR) 8 Squats & 10 Sit-ups (no abmat)

5 mins Foam Roll

WOD

Press/ Push Press/ Push Jerk Cluster x 3 sets (2 mins rest between efforts) 95/65#

Without putting the bar down, do as many strict presses to failure then push press to failure then push jerk. No resting in rack position.

then

10 DH Pullups
10 Wall Balls 20/14#
8 DH Pullups
15 Wall Balls 20/14#
6 DH Pullups
20 Wall Balls 20/14#
4 DH Pullups
25 Wall Balls 20/14#
2 DH Pullups
30 Wall Balls 20/14#

*12 min cap.

MOD 1: DH Pull-up bands should be hard for 10.
MOD 2: Amrap 10 mins for quality 6 DH Pull-ups/ Ring Rows & 20 Wallballs

then

Tabata Bear Crawls ( 8 x 20/10 secs = 4 mins)

Cooldown

5 min Airdyne, Row or Run Conversational Pace.

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