Warm Up:- Fish Game...then
- 3 rounds of:
- 5 Pull Ups
- 10 Box Step Ups - each leg
- 15 Jumping Ring Dips
- Empty Bar Shoulder "Press"
- 5 reps of "Press" - work to heaviest weight possible with perfect technique
- 5 rounds
- 15 Front Squats - use final wt. for "Press"
- 500m Row
- 3 rounds
2 comments:
love the t-shirt but, you need to stop watching doug do cleans...the elbows look terrible! wwjbd? (what would j.b. do???)
Ouch Coach!!! Cleans?? Hhmmm... I better double check our WOD - I thought we were pressing. :-)
Anyway - night crew wins the prize for the best technique on Front Squats. Solid. I think you guys are all getting the "Rip" rock-back and "Press". Everyone has the head driving through shoulders nicely! Way to go.
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