WOD: Friday, July 26th, 2024

Warm-up: Group Dynamic

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Shoulder Taps 
• PVC Lat/Shoulder Stretch – :30s per side x3

——————————————————————————————————–

Strength: Jerk (17 Minutes) 

• Establish a heavy single 

*Pick either Push Jerk or Split Jerk 

*Whichever you choose week 1 you must stick with

*Barbell comes from the rack 

——————————————————————————————————–

Workout: For Time 

• 300 Meter Med-ball Run (20/14) 

-Into-

2 Rounds 

• 12 DB Hang Clean and Jerks (50/35) *half per side
• 12 Toes to Bar 

-Then-

• 300 Meter Med-ball Run (20/14) 

-Into-

2 Rounds 

• 10 DB Hang Clean and Jerks (50/35) *half per side
• 10 Toes to Bar 

-Then-

• 300 Meter Med-ball Run (20/14) 

-Into-

2 Rounds 

• 8 DB Hang Clean and Jerks (50/35) *half per side
• 8 Toes to Bar 

——————————————————————————————————–

Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions