Reminder: Starting today, you will see a “teen” weight listing for any loaded movements under the fitness track. This is to keep things fair for our teens who can do all the other movements RX, but were limited by weight that was out of their ability level. (Prerequisites to remain on the fitness track: they must be able to do pull-ups, handstand push-ups, and ring dips without any assistance.)
A. Weightlifting:
5 Sets – 3 Behind the Neck Jerks + 1 Overhead Squat @ 75% 1RM OHS
B. MWOD:
Banded Overhead Stretch
C. WOD:
12 min AMRAP
5 Strict Press (65/45)
10 KB swings (53/35)
15 DU (scale = attempts)
RX+: each movement unbroken
12 min AMRAP
5 Strict Press (85/65); teen (75/55)
10 KB swings (53/35)
15 DU
RX+: each movement unbroken
D. Post-WOD Recovery:
LAX Ball Upper Back/Shoulders
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