Monday 3/11/19

Warm up: 2 rounds
12 Cal bike (or 60 sec)
10 Sec active hang
8 Reverse Lunges
6 Squat Jumps
4 Push ups
2 Pike push ups
Then review Jerk

Strength: Jerk (any style)
12 min to establish heavy single (goal = heavier than last week)
*suggested warm up: 5 @ 50%, 4 @ 65%, 3 @ 75%, 1-2 @ 85%, continue with singles

WOD: 12 min Partner WOD for max Calories
0-3 min: Partner A bikes for max cal / Partner B performs 3 wall walks + 30 DU’s
3-6 min: Partner B bikes for max cal / Partner B performs 3 wall walks + 30 DU’s
6-8 min: Partner A bikes for max cal / Partner B performs 2 wall walks + 20 DU’s
8-10 min: Partner B bikes for max cal / Partner B performs 2 wall walks + 20 DU’s
10-11 min: Partner A bikes for max cal / Partner B performs 1 wall walk + 10 DU’s
11-12 min: Partner B bikes for max cal / Partner B performs 1 wall walk + 10 DU’s
* wall walks and DU’s do not contribute to score, but must be completed in order for partner to start next round. 

Accessory: 3 sets
Max Ring Dips (scale if less than 5, consider adding weight if > 12)
30 sec / side pec stretch