Warm-up Drills
Mobility
Dynamic
Row 500m or Row 400m
”Burgener Drill” (3Rnds/PVC)
2 Rounds of:
5 x Deadhang C2B Pull-ups
10 x Walking Lunges (alt.legs)
15 x Knees-2-Elbows
”Frozen Shoulder Syndrome II”
Complete the following for time
Run 400m
21 x Push Jerk (135/95lbs)
21 x KB Swings (32/24kg)
Run 400m
15 x Push Jerk (135/95lbs)
15 x KB Swings (32/24kg)
Run 400m
9 x Push Jerk (135/95lbs)
9 x KB Swings (32/24kg)
Skill Development
Work on a skill set of choice, foam roll, stretch, or execute a mobility WOD