-Warm Up-
2 rounds
10 shoulder openers
3 Turkish sit-ups each
5 dumbell push press each side
3 strict pull ups
8 median nerve floss
-Strength-
Turkish getups
2-2-2-2-2-2-2 (each arm)
Slow and controlled is the name of the game
In between each set 20 Russian twist – add weight DB,plate, or KB (L+R = 1 rep)
-WOD-
20min. EMOM:
Odd: 3 Jerks (off the ground)
Even: Pulling Skill (See below)
Pulling skill can be either:
1.) 3-5 Muscle Ups
2.) 5-10 Strict Pull-Ups
3.) 5 Weighted Pull-Ups
4.) 10-15 Kipping Pull-Ups
