Friday 7/19/19

Warm up:
Jog 300m (big grass L)
10 pass throughs
5 each
Press
Push Press
Push Jerk
Split Jerk
5 each
Scapular ring rows
Scapular pull ups
Ring Rows
Beat swings

Strength: Split Jerk
5 @ 50%, 5 @ 60%, 3 @ 70%, (3 x 5 @ 80%)

WOD: “Nicole” 20 min AMRAP
400m run
Max UB pull ups

Accessory: 3 x 30 sec ea
Quadraped wrist extension
Twisted cross