THE MOBILITY
THE WARM-UP
6:00 or 4 + Rounds working through the following movements
With just a barbell: to get you warmed-up for the strength
Active Recovery= 10 Strapless Strokes on rower
4 Devil's Press + 4 STOH building to WOD weight
THE STRENGTH
Build Shoulder-to-Overhead weight in various lifts
On a 2:00 Loop
* Focus on engaging the core and staying tight through the lift
*Focus on proper foot positioning and getting a good lock out in the jerks
*Your heaviest split-jerk double will be the recorded weight for the strength
THE MET-CON
We are looking at some heavier DB's that will ask you to be intentional and deliberate with every rep you do. Use the strength session to figure out a weight that makes sense for you!
4 Rounds for Time or As Many Rounds As Possible in 20:00
- DB must move to Overhead in one motion. If the weight takes a break at your shoulders and finishes with a press, it is too heavy. Choose wisely!
*If you finish under the time-cap, we will record your time. If you do not finish under the time-cap, we will record your rounds and repetitions.
**Please DO NOT drop the dumbbells from overhead! I repeat DO NOT drop the dumbbells :)
THE FINISHER
4 Rounds of:
10 DB Rev. Fly
