Teams have been set, Captains are finalizing their names and colors, everything will be announced by the end of the week.
Did you see the article? We just have that much fun.
Warm-up
Game time; coaches will explain their favorite w/u game
Then some dynamic warm-up and mobility as a group
Movement Specific Warm-up
3 rounds with a BB
10 strict press/push press/ push jerk
10 deadlifts/bent over rows/hang cleans
Strength
A1. Push Jerk – 5×3; AHAP
A2. Ring rows – 5×12
Focus on a strong finish poison in regards to proper footwork, active shoulders, and head position. Review the similarities between the split and push in terms of active OH and head through the arms.
WOD
“5th Rings”
3 rounds
10 OHS (135/95#)(115/95#)
50 DU’s
Rest 1:00, x3
Those who cannot OHS can sub heavier front squats or lighter OH lunges x2. Up to you and the coach.
Cool Down
Spiderman and couch stretch before you go.
