WARM UP
2 Rounds (1st round w/ a PVC Pipe, 2nd round w/ a barbell)
-10 Strict Shoulder press
-30’’ OH hold
-10 side plank rotations https://www.youtube.com/watch?v=RXlHKL_NEN8
WEIGHTLIFTING
20’ to establish a heavy OH complex for the day (from Rack):
-1 Push Press
-1 Push Jerk
-1 Thruster
WOD
Open 17.2 (Teams of 2)
10RFT (1 Round each)
9 Thrusters
35 DU / 50 SU
(If doing the WOD individually, do 5RFT and aim for a 1:1 Work:Rest ratio)
♂ 45Kg / ♀ 30Kg
COOL DOWN & MOBILITY (By Yourself)
2 x 1’ Banded Lat Stretch https://www.youtube.com/watch?v=e8MCkqSb9yY
2 x 1’ Couch Stretch https://www.youtube.com/watch?v=dbDYs4d58Pg
2 x 1’ Open Book Stretch https://www.youtube.com/watch?v=OW6YHlxY6JI
