wodify-daily
Thursday July 30

TriPark Strength – CrossFit

Warm-up

:30 Banded Pull Aparts

:30 Banded Pass Throughs

:30 Banded Presses

:30 Banded Good Mornings

:30 Banded Squats

:30 Planking Walkouts

THEN

3 Rounds

Muscle Clean from Hang x 3

Front Squat x 3

Strict Press x 3

Push Press x 3

Strength

Split Jerk Strength

5 Sets

Tall Jerks x 3

Then

5 Sets

Jerk Balance x 3

Then

5-7 Sets

Split Jerk x 1

Metcon

Metcon (Time)

For Time:

60 Calories of Rowing

40 Shoulder to Overhead (75/55 lbs)

60 Calories on Rower

Time Cap = 10:00 – please adjust loading or repetitions accordingly.

Post WOD Stretching

Dragon Stretch

Pidgeon

Thread The Needle

Standing Wall Stretch

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