Conditioning
10 Min AMRAP
8 Burpee Box Jump Overs 24/20″
12 T2B
—Rest 3 minutes
10 Min AMRAP
10 Push Jerk 135/95#
20/17 Cal Row
WOD Notes: TD = 5-8 rd / 4-6 rd. Scale T2B to 6-10 reps if you have trouble linking or do 12 knee raises if you can’t do any t2b. PJ should feel light every round to where you can still row fast!
Assistance
a) Floor Press – 5×5 @ 80%
b) #abseveryday – Banded Static Hold: 4 sets (45-60 sec hold – each side)
—attach band to rig at shoulder height. With tension on band, resist rotation of the trunk with arms straight.
***If you plan on following Bench Press cycle, it’s recommended that you do the floor presses.
