Athletes,

Today we do a pretty nice benchmark WOD. This isn’t a very fast workout but light and nice! We will see you tomorrow!

Jared – FTCF

A. Warmup
Coaches choice.
Athletes do some shoulder mobility work for the thrusters. It will speed you up and make you better on the SWOD.

B. SWOD
Split Jerk (do push jerk if more comfortable)
If you cannot jerk properly I want you to practice Dip, Drive and redip. You must be able to redip!
5 Sets x 2 Reps @ 70%

C. WOD
Helen
Run 400 meters
21 Kettlebell swings 53/35 (or 55 pound dumbbell swing)
12 Pull-ups