Warm up: 3-in-3 of: Air squats, Grasshoppers & Sit-ups (that’s right… a little hair of the dog that bit ya)
Mobility: Banded shoulder distraction complex, Lats roll out or smash (Lax ball or foam roller BSL pg 255-257), Review/practice bracing sequence (BSL pg 29) and perform 2 sets of 10 strict presses with unloaded bar while maintaining bracing position
Strength: (20 min) Push-Press 3-3-3, Push-Jerk 3-3-3
Conditioning: 3 rounds for time (with 12 minute time cap):
- 20 KBS (30k/24k)
- 20 Wall balls – 20/14#
This WOD is a test of your fitness – a sprint – and therefore “RX” is ON today.
