Thursday May 4th, 2017
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Category: WOD

Thursday May 4th, 2017

Warm up-

2 Rounds

10 Ring Rows

10 Push-ups

10 V-ups

10 Hip Extensions or Band Good Mornings

10 PVC OH Squats

:10 HS hold facing wall

Skill-

Every 4 Mins for 5 Sets

Push Jerk

2 Legless Rope Climbs

Rep Scheme for the Push Jerk is:

Set 1: 5 Reps

Set 2: 4 Reps

Set 3: 3 Reps

Set 4: 2 Reps

Set 5: 1 Rep

Scale up: L Sit Rope Climbs

Scale Down: Rope Climbs/Lying Rope Pulls

Post WOD-

50m Prowler Push + 50m Sprint (Push Prowler for 50m immediately release prowler and sprint 50m)

3x 50ft DB/KB single arm OH walk

Banded shoulder stretch, :90 per Arm

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