121620

121620

Warm-up:
5 Thread the needle
6 Spiderman Lunge w/thoracic stretch
5 Yoga Push-up
4 Deep Squat Complex
20 Jumping Jax
20 Speed Skater
6 Good Morning
6 Burpee
W/empty barbell
5 Strict Press – Front
5 Strict Press – Back
5 Push Press – Front
5 Push Press – Back
5 Push Jerk
5 Split Jerk

WOD:
A) Spend 12 Min (4 min each movement) building to a heavy:
– Strict Press
– Push Press
– Jerk (push or split)

B) 8 min AMRAP
30 DU (60 SU)
20 Starfish situp
10 Push press (95/65#)

Home WOD/Zoom:
WOD:
A) EMOM x 12 (4 rounds each movement)
Min1: 4-6 DB Single Arm Strict Press
Min 2: 4-6 DB Single Arm Push Press
Min 3: 4-6 DB Single Arm Push or Split Jerk

B) 8 min AMRAP
30 DU (60 SU or penguin jumps)
20 Starfish situp
10 DB Push press (50/35#)

Mobility:
1:00 Archer
1:00 Low dragon