"JERRY"
- WARM UP
- WOD
-
POST-WOD
PVC
- 0:30 PVC Pass Throughs
- 0:30 PVC Around The World (0:15 change directions)
- 0:30 Standing PVC Lat Stretch (0:15 switch top hand)
- 5 Pausing Overhead Squats (0:03 pause in the bottom)
- 5 Overhead Squats
PART 1: SNATCH COMPLEX
On the Minute x 8 Sets:
- 1 Snatch + 1 Overhead Squat
*Score = Heaviest Load
PART 2: "JERRY"
For Time [30 Minute Time Cap]:
- 1 Mile Run
- 2,000 Meter Row
- 1 Mile Run
*Score = Time it takes to complete the workout
COOLDOWN
MOBILITY
1:00 Calf Stretch Against Wall (each side)
1:00 Couch Stretch (each side)
AFTER CLASS
15-12-9-6-3:
- Strict Ring Dips
- GHD Sit-ups
- Wall Walks (1/3 Reps)*
- GHD Sit-ups
(Wall Walks Go: 5-4-3-2-1)