"YOU UP?"
- WARM UP
- WOD
-
Post-WOD
WARM UP
- 0:30 Box Step Ups
- 0:30 Active Samson
- 0:30 Alternating Quad Stretch
- 0:30 Inchworm to Push Up
- 0:30 Active Spiderman
- 0:30 Mountain Climbers
- 0:30 Frog Hops
- 0:30 Slow Burpees
MOBILITY
- 1:00 Child’s Pose
- 1:00 Lay and Pray
[0:00 - 10:00]
AMRAP 10:
- 1 Burpee Box Jump (60/50)
- 1 Push Jerk ( 52/38)
- 2 Burpee Box Jumps (60/50)
- 2 Push Jerks ( 52/38)
- 3 Burpee Box Jumps (60/50)
- 3 Push Jerks ( 52/38)
- ...
Add 1 Per Per Round
[10:00 - 18:00] - Build to Heavy Single Push Jerk
*Score 1 = Rounds + Reps
*Score 2 = Heaviest Load
Example Score 1: If an athlete completes the round of 10's and gets 3 burpee box jumps in the 11's, their score would be 10+3.
COOLDOWN
MOBILITY
1:00 Child’s Pose (Lat focused)
ACCESSORY
Strict Press:
- 4 Sets of 8 @ 65%
- 1 Sets of 8+ @ 65%
5 Sets for Quality:
- 5 HSPUs or Double Dumbbell Push Press
- 1 Minute on Any Machine
- 9m Handstand Walk or 6 Wall Walks