210819 - Throwback Thursday

QOTD - People can always count on me for…?

WARM UP - Plank Holds with 4 Push Ups b/w
Front
Side
Side
Back
Then…. Plank to DB Lift

MOBILIZE - Door Jam Stretch and Pec Smash

STRENGTH - Bench Press
(Broken up as needed to complete the 12 @ the designated weight before moving on!)
12 @ 50%
12 @ 60%
12 @ 70%
12 @ 80%
12 @ 85%

COACH PREP - Practice Rounds 2 x 4

WOD -
(A: Competitor)
FOR TIME
(EMOM 10 KB Swings 70/55)
50 Alternating Single Arm DB Clean & Jerks 50/40

(B: Performance)
FOR TIME
(EMOM 10 KB Swings 55/35)
50 Alternating Single Arm DB Clean & Jerks 45/35

(C: Fitness)
FOR TIME
(EMOM 10 KB Swings 35/25)
50 Alternating Single Arm DB Clean & Jerks 35/25