Prep
1) 2 rounds:
5 Upward to Downward Dog w Toe Touch
5 Sciatic Nerve Floss each
10 Thoracic Rotations each
2) ARMAP 5:
10 KB Push Press total
10 1-arm Row Total
10 Banded Straight Arm Lat Pull-down total
A.
10-8-6-4-2+
OT2M
– Goal: Build to a heavy 2+ (AMRAP) set. Goal of this is to perform 2-4 reps with a heavy load, not necessarily a max.
– Take small jumps, this gets heavy quickly.
B.
10 Minutes – skill work.
– This should not be fatiguing.
C.
OPEN WOD 13.4
AMRAP 7:
3 Power Clean + S2OH (135/95)
3 T2B
6 Power Clean + S2OH
6 T2B
and so on continuing in this fashion for as long as possible.
– Goal: Effort should start lower and ramp up as the workout comes to the final 2 minutes.
– Essentials: Hanging knee raises