4/7 WOD

Warm-Up 3 Rounds 250m Bike 10 Empty Bar Push Press 10 Jump Shrugs 10 Band Pull-Aparts Skill Push Jerk 6 x 2 Build throughout. Emphasis: Fast feet. Fast lockout. Accessory 3 Sets Barbell Bent Over Row

Warm-Up 3 Rounds 250m Row 10 Hollow Rocks 10 Arch Rocks 10 Ring Rows 10 Shoulder Taps Skill DB RDL 3x12 3 Sets Plank Db Pull Thru 18 Hanging Knee Raises x 12 Banded Straight Arm Pulldowns x 12 each ar

Warm-Up 3 Rounds 1 min jump rope 10 Empty Bar Push Press 10 Jump Shrugs 10 Band Pull-Aparts Skill Push Jerk 6 x 3 Build throughout. Emphasis: Fast feet. Fast lockout. Accessory 3 Sets Strict Press x 8