Wednesday

Warm-up
Warm-up
2 ROUNDS
10 Alt. PVC Lunge

10 Scap Pull-Ups

10 Alt. Squat Thoracic Rotation

*Short Rest Then…

2 ROUNDS
5 PVC Push Jerk (:01 Pause in "Catch"
5 PVC OHS
30 Single Unders

Put PVC back, grab a bar or single DB for WOD

Workout
Metcon (Time)
EMOM x 18 MINUTES (6 Rounds)
MIN 1 – 3 Shoulder to Overhead (Building)
MIN 2 – 9, 12, or 15 V-Ups
MIN 3 – 9, 12, or 15 Hand Release Push-Ups

*Athletes choose which rep scheme they follow in the bodyweight movements.

Shoulder to overhead starts light then can build every round or every other round, or just focus on technique. From the rack.

DO NOT GET SLOPPY! This is practice.

Note weight, BUT do not worry about it – this is NOT for a score, this is for technique – every single rep of each movement is practice, not a race or a lifting contest.

-Rest 2 minutes

at 20:00 Mark:

EMOM: 10 Air squats + Max double unders.

Score is time when you finish 200 dubs.

Finisher
Metcon
3 SETS
12 Barbell Bent Over Rows (Moderate)
1:00 Hollow Flutter Kicks

(No Measure)