Sept 13 and 14

13 Sep

In honor of Friday the 13th we will do something just a bit different.

First the warm up has changed.

Start by doing some dynamic leg and arm swings. Whatever you really feel like. Take about a minute.

Box Jumps 24/20. If that is too high use a lower box or stack some plates. Focus on quick rebounds back up onto the box. Also make sure that you are standing all the way up on the box. This forces you to do a good box jump each time.

Good Mornings. Put a barbell on your back or grab a small plate.

Push ups. Try to get as many as you can then bust them out quickly. Short breaks and as few sets as possible. If you can do more than 20 do as many as you can in 1 set.

Ring Pullups. Grab the rings and a band if necessary, or you can do ring rows still.

WOD

9 Round for time of

13 Med Ball Cleans. Make sure that you touch the ground at the start of each rep

13 Hand Release pushups. If you can’t do HR pushups do them on your knees or against a wall.

Don’t forget to write your names and times down on the white board. Enjoy

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