WOD – Friday 12/9

Be thankful it’s Friday. Be thankful for the week you were just given. But reflect and make next week better.
Friday Night Lights tonight, fridge has a few beers and a few ciders. Come workout and then hangout. We’ll see you then.

Start with 2 min on a lax ball
Spend 2 minutes in Z1
Then, 2 rounds
15 push-ups w/2 shoulder taps @ top
10 hollow rocks
:15 HS hold

Shoulder prep for all 3 overhead positions

OH complex – 1 strict press + 2 push press + 3 push jerks
Think 80% of your 1RM press. Build slowly. No rush here.

“Life Jacket”
3 or 4 rounds
5 clean and jerks (185/125#)(155/105#)
10 OtB burpees
15/12 cals on rower
20 KBS
Rest 3:00
Dependent on power output. If your third round is significantly slower, you are not allowed to do a fourth.

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