Warm Up:
Roll out/mobilize
Upper body and lower body lift prep
Strength:
Press 3 x 5 at heaviest weight possible with 2 min rest btwn sets
WOD: Open WOD 13.2
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in
Rx2: Dumbbell presses and deadlifts (sumo stance)
For the Shoulder to overhead to count, the barbell will move from
the shoulders to the overhead position with the knees, hips and
shoulders extended in one line. The athlete will start with two feet
on the ground and come to a standing position with knees and hips
locked out on top of the box. Two-foot jumps, one-foot jumps and
step-ups are all permitted.
SILVERS: Same as regular class
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