WoD for May 17th, 2017

Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions

Review: Push Jerk (in a circle)

Strength: 15’ to find 2RM Push Jerk

WOD: 3 RFT

500m Row
21 Box Jumps (24”/20”)
15 Push Jerk (115/80) a) 95/65 b) 75/55 Comp) 135/95  (from ground)

Coach’s Notes: This is going to be pretty brutal if done with few drops of the bar as it’s a good bit of cardio with a pinch of shoulder muscle stamina thrown in for good measure. Choose a Push Jerk that allows for AT THE MOST 2 DROPS (3 sets of 5) with maybe 5 good slugs of air between each set. Any more, and you’re asking for injury and a less than optimal workout.

Compare to May 27th, 2016

MOB: Roll Posterior Chain / Lax Shoulders / Mash Achilles

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