WOD 11/7/12
5 Minutes of Shoulder/Back/Hip Mobility
WU- 250M Row/12/9/6 RFT of: K.B. Swing (HBD)/Chin Up/Broad Jump
Behind The Head Jerk– 15-18 Minutes To A Heavy Single
Front Squat– 15 Minutes To A Heavy Triple (90 Seconds Between Efforts)
EMOM for 7 Minutes: 5 Ring Dip/7 Squat Jumps
250M Row/12/9/6 RFT of: K.B. Swing (24)/Chin Up/Broad Jump(6′)
5:51
Behind The Head Jerk- 5×45 / 3×95 / 1@ 115/135/155/165
Front Squat- 5×45 / 3@ 135/165/185/205
EMOM for 7 Minutes: 5 Ring Dip/7 Squat Jumps
250M Row/12/9/6 RFT of: K.B. Swing (24)/Chin Up/Broad Jump(6′)
5:51
Behind The Head Jerk- 5×45 / 3×95 / 1@ 115/135/155/165
Front Squat- 5×45 / 3@ 135/165/185/205
EMOM for 7 Minutes: 5 Ring Dip/7 Squat Jumps