Warm up

- shoulder mobilisation work

3 rounds

- 10 gymnastic style press ups

- 10 tricep extensions

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accumalate 2 minutes in free standing handstand hold

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JERK COMPLEX

5 sets- 

2 x Push press   1 x Split Jerk

increase from last weeks attempt

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WOD

400m run

40 x Wall Balls 9/6kg

40 x Sit Ups

300m run

30 x Wall Balls  

30 x Sit Ups

200m run  

20 x Wall Balls

20 x Sit Ups

100m run

10 x Wall Balls

10 x Sit Ups

 

3-2-1 GO!!! 

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