WOD – Wednesday 11/6

Standing child’s pose
Sink stretch
Rotator cuff

:30 on AB
With a barbell and ascending weight
10 strict press/push press/push jerk
10 front squats

OH complex – 1 push press + 1 push jerk + 1 split jerk
*can choose to take from the ground
**look to 6/14
So most will be limited by the push press. That means the weight on the bar for the jerks will be moderate, at the most, giving us an opportunity to really work on our form and our footwork. Pay attention to the idea of core to extremity today. Make sure your hips and legs are doing most of the work and the shoulders don’t start pushing until they have.

“On the Brink”
14 min AMRAP
20t DB snatches (50/35#)(40/25#)
12t OH lunges right arm only
100m SA farmers carry
12 OH lunges left arm only
20t DB snatches
200m run
Intended stimulus – “slow” and steady rather than sprint and rest. Find a pace and settle into it.
Try to rest between the movements, not during the movements.

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