THU 250828 WOD

Warm Up - 2 sets:  10 row strokes | arms and hips only, legs stay straight - 10 PVC pass-throughs - 10 scap shrugs on rings or pull-up bar
5 dumbbell swings/arm - 2 sets:  5 kip swings - 5 dumbbell strict presses/arm - 5 kipping knee raises - 5 dumbbell push presses/arm – Toes to bar:  30 sec partial T2B  – 30 T2B singles – 30 sec multiple T2B – DB warm up:  5 DB lower to above the knee + stand – 5 DB stand + shrugs 5 DB hang power cleans – 5 jump and land (no DB) – 5 jump punch lands (no DB) – 5 push jerks – 5 DB hang clean & jerks – Mini round:  3 toes-to-bars - 3 dumbbell clean and jerks/side - 15 strokes on the rower, start slow and then increase the pace every 3 strokes until they hit a pace they feel is fast but sustainable –

WOD – 20 Min AMRAP
8 toes-to-bars L2-AHAP L1-Lying T2B
10 DB hang clean and jerks L3-50/35# L2-40/25# L1-30/15#
14/12 cal row L2-12/10 cals L1-10/8 cals
– Perform 5 clean and jerks with one arm, and then switch.

Rounds + Reps

Post WOD - 2 sets:  :30 child’s pose stretch - :30 saddle stretch