JOE, sporting his fall colors.
WARM-UP:
3 Rounds of
200m run > 10/8 Cal Push Pull > 20 Shoulder Touches
Dynamic Stretch
STRENGTH:
Sots Press / Reverse Hyper
(5+10)6
Watch the following videos so that you are familiar with the Front and the Back SOTS PRESS. You can work either and implement the progression that works for you at this point.
Front Side SOTS PRESS
Back Side SOTS PRESS
WOD: FILLETED
For Time:
3 rounds of
9 Thrusters 75/50
9 Bar Facing Burpee
Then
200m Run
Then
3 rounds of
6 Thrusters 95/65
6 Bar Facing Burpee
Then
200m Run
Then
3 Rounds of
3 Thrusters 115/85
3 Bar Facing Burpee
Then
200m Run
ICING:
TABATA – V-sits / Superman
KOT – Nordic – 10 Reps