Bama Jr, maxing out his dead-lift, great job SAM!!
Dynamic Warm-Up – Mobility
Prepare to for..
Build up to a heavy Push Jerk
B. WOD: “Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
*Score if total number of pull ups.
* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds. Ask your coach for help.
C. ABOVE and BEYOND:
C: Alternate for 4 sets
C1: Single Arm Push Up, Max rep, OR Single Arm DB Bench, 8-10 reps each arm
C2: lateral box step up, 10 reps each leg
D: Bike/row/run for 15-20 minutes, easy. Flush legs