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