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"You are capable of 20X's more then you think you are."

Mark Divine

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Every minute on the minute for 10 minutes (10 Rounds on the minute)

  • 1 Squat Snatch
  • 3 Overhead Squats

Weight: use a challenging weight based on getting all 3 reps of Overhead Squats for all 10 rounds

#2.  Pull-ups - 5 Rounds for max reps Kipping/Butterfly (Mod=use bands)

  • 5 Strict Pull-ups (or as close as you can get to 5)
  • Max Reps Kipping / Butterfly Pull-ups
  • Rest 1 minute

#3.  Standing Press, Push Press, Push Jerk - Every minute on the minute for 5 minutes (5 Rounds on the minute)

  • 1 Press
  • 2 Push Press
  • 3 Push Jerk

Weight: use a challenging weight based on getting all exercise reps unbroken for all 5 rounds, the press should not be so challenging that you are struggling to finish the rep.

Post

Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement


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