Pre WOD:
Overhead Strength:
1, 3 set*5 Push Press From Behind the Neck 60%
2, 4 set*5 Push Jerk 75%+
WOD:
A, Back Squat 4-4-4+
Weight: 83%
B, 3 sets for max rep:
3 min on/2 min off
30 Box Jump Overs 24/20 inch
20 Thrusters 40/25 kg (90/55 lbs)
Max Burpee Box Jump Overs 24/20 inch
Post WOD:
Core 1:
3 Rounds:
15 sec for max GHD Sit Ups
15 sec Rest
15 sec Hollow Hold in GHD
15 sec Rest
15 sec GHD Hip Extension
15 sec Rest
15 sec GHD Superman Hold
15 sec Rest