Gareth's smile after reading the WOD.
Be sure to do your 10 minutes of pre-class dynamic flexibility work.
1. Technique review/movement screen: 4 positions of the push press, 5 positions of the push jerk. (5 min)
2. Deliberate practice: push press and push jerk (10 min)
3. “BIFF! BAM! POW!”
- 30 Box jumps
- 40 Push press
- 50 Power cleans
- 60 Pull-ups
- 70 Push-ups
- 80 Air squats
Score is time to completion. 30 minute cut-off.
LIII: 30/24” box, push press and power cleans @ 135lbs. If you get too tired to push press, push jerk is ok.
LII: 24/20” box, push press @ 105/73lbs, scale pull-ups as appropriate.
LI: 5 rounds not for time of 6 box jumps, 2 x 4 push press, 2 x 4 muscle cleans, 10 ring rows, 5 burpees
DOUBLE UNDER CLINIC this SUNDAY in NORTHAMPTON at 9.00 a.m.!
Time to Double your FUN!