Tuesday, May 16
WOD
Happy Birthday, Jen Burdick!
Warm-up:
10 PVC passthrough
4 Yoga push-up
10 T-spine opener
20 Shoulder taps in plank or pike
5 Press in split
5 Jerk balance
10 Halo
3 DSC
5 BTN Jerk
5 Split jerk
4 Spiderman lunge + 20 Mountain climber
1:00 Banded lat stretch (Start at :40 on video)
WOD:
Split Jerk w/ 2 second pause in split
5 minutes to build to x 80%
then
Every :90
Set 1- 1@80%
Set 2- 1@85%
Set 3- 1@85%
Sets 4- 1@85-90%
Set 5- 1@85-90%
B) 10 minute AMRAP of:
15 KB Swing (53/35#)
1 Wall walk up (Box walk up)
15 Push-up
Mobility:
:30 Twisted cross
:30 Lying knee twist
:30 Archer
