Strength / Skillwork
We will have a longer warm-up and spend time on reviewing basics of a MBSC. We will split into class into 2 groups if necessary. 1 rows while the other does MBSCs.
1000m Row (Time)
Max Effort 1000m Row
WOD
Metcon (Time)
3 Rounds For time:
28 MBSC 20/14#
14 push jerks 105/75# [135/95#]Rx+ = [ ]
28 MBSC 20/14#
14 push jerks 105/75# [135/95#]Rx+ = [ ]
Really focus on getting good MBSCs. Fully open. Drop into a full squat. Fully stand up. Focus on good ROM and mechanics.
Elements
Metcon (Time)
3 Rounds for time of:
28 MBSC 20/14#
14 DB Push Press 20/15s [30/20s]Rx+ = [ ]
28 MBSC 20/14#
14 DB Push Press 20/15s [30/20s]Rx+ = [ ]
