WOD NOTES
Strength and Stability day.
The conditioning portion is not for time, but the goal is to keep moving if possible at a nice steady pace.
Fitness and Performance
Push press*
5-5-5-5-5
*between each set = 6 loaded scapular pull ups
5 RNFT
Strict Pull ups**
100 feet Farmer Carry
25 DU
**use the number of reps from our pull up challenge sheets
Sport
Jerk w/2 sec pause in dip
4 x 1 @75%
4 x 1 @80%
Clean w/2 sec pauses (1″ & @knee)
3 x 1 @77%
3 x 1 @80%
3 x 1 @82%
HBBS
3 sets x 8-12 reps
Partner glute/ham raises
3 sets x 6-8 reps
