W.O.D. Sep 16, 2014

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Tuesday Sept 16
Warm-up
Coaches Warm Up & Dynamic Movement Prep
TGU into waiter's walk
Banded GMs
Banded OHS
Hollow Rocks
Strength / Skill Work
PJ: Push Jerk (6 x 2, building to a moderate 2, rest :90)
Keep torso vertical on the dip. Keep shoulders active and your core tight with rib cage locked down. Should be a weight you can easily do 2 reps with. Focus on form, not weight.
WOD
WOD: Metcon (Time)
For Total Time

3 Rounds, rest 2:00 after each round
15 Push Pess 75/55
10 Box Jumps 24/20

After 3rd 2:00 rest, go right into:

3 Rounds, rest 1:00 after each round
100m sprint
10 Burpees

Score is total time to complete all of the above. Scale Push Press weight to something you can do unbroken. Same with the Box Jumps. Scale Burpees to Squat Thrusts if necessary. Make sure the sprint is a SPRINT.