Thursday, November 14 2019

Pause Split Jerks = Dip and pause for 2 seconds, then Drive and Split Jerk, pause in Split 2 seconds

2 reps EMOM for 5min - Rest 2min - 1 rep Split Jerk EMOM for 5min

* bar is on floor*

For Time:
50 Handstand Push-Ups MRX 2/4" Rise or 10 Wall Walks

50cal Row or A Bike

50 WallBall Shots 20/14lbs to 10/9' MRX 20/10 to 9'

50 Box Jumps/Step-ups 24/20" RX+ 30/24" MRX 20/18"

50 Calorie Row or Assault Bike

50 Shoulder to Overhead 95/65 RX+ 115/75 MRX 75/55

Core Development & Shoulder Stretching

2 min Banded Shoulder Stretches of Choice

50 Hip Extensions for time MRX 30

2x10sec Back Bridge/Arch

2 min with favorite Shoulder stretches without bands