Warm up
2 rounds
1 min bike/row
8 shoulder opener
5 strict press in split jerk position(barbell)
8 bottom half burpees
5 double dumbell pause push press(pause at the bottom)
8 median nerve floss
-Strength-
Split jerk
5-5-5-5 (building in weight)
I want athletes to pause 2 seconds in the dip!
-WOD-
“Hang On”
AmRaP 12
9 Burpee box overs
12 shoulder to overhead
15/12 cals
