6:30am Zoom WOD
https://us04web.zoom.us/j/78232071813…
Meeting ID: 782 3207 1813
Password: 1SYccz
5:30pm Zoom WOD
Meeting ID: 735 7502 6503
Password: 0xACDT
Warm-up
-2 Min Cardio
-30 Jumping Jacks
-20 Mountain Climbers
-10 Burpees
-10 DB Deadlifts
-10 DB Hang Cleans
-10 DB Push Presses
-100ft OH Carry (50ft R + 50ft L)
-10 Bird Dogs
-30 Sec Hollow Rock
-OH Mobility Drills
Strength
Every 3 Min x 5 Sets
a) Back Squat – 4 Reps @ 75%+ (5 sec eccentric – heavier than last week)
b) One Arm High Pulls – 6 Reps (Lower slowly from top)
Conditioning
75 Shoulder to Overhead For Time 135/95# (RX+ = 155/105#)
*Every 2 minutes starting at 0:00, Row 20/16 Cals
WOD Notes: Goal is to avg 10-15 jerks every set and finish in 7 sets or less (sub 14). Jerks should be around 50% at the most. If you don’t have a barbell, you will do 100 DB Push Presses for Time unless you have heavier DB. If you don’t have a Rower, you will bike the same amount of cals or Run 300m each round.