a) Push Press – 5×4 @ 80%+
b) Hollow Hold – 5×30-45 Sec
—Superset a/b every 2:30
8 Dball Over Shoulder 125/80# (RX+ = 150/100#)
12 Push Jerk 155/105#
WOD Notes: Goal is 13-17 min. You should have to take a little break before starting the jerks each round as the dball (not light) should get your HR up pretty high. Dball should take about 45-60 sec each rd & jerks unbroken in 15-20 sec. Try to keep runs under 2 minutes! Running sub = 300ft versa.
a) DB Lateral + Front Raises – 4×10 each
b) Hip Adduction (rower seat) – 3×12 (each leg)