13.9.18

WOD
Shoulder Press (Heavy Set of 1)
Push Press (Heavy Set of 3)
Push Jerk (Heavy Set of 5)
Nonstop (AMRAP – Rounds and Reps)
AMRAP 8:
7/5 Calorie Assault Bike
10 Wallballs 9/6

Sc
7/5 Calorie Assault Bike
10 Wallballs 6/4

FIT

Warm-up
WOD BRIEF + GROUP WARMUP

## :30 Seconds

Easy Bike
Active Samson + Air Squats

Medium Bike
Active Spidermans

Faster Bike
Push-up to Down Dog

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations
 (front rack with barbell)
5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

# MOBILITY

## PVC Pass Throughs – 1 Minute
*With hands wide and arms long, raise arms up and over the head until PVC touches behind you. At the :30 second mark, move hands a touch more narrow.

## Front Rack Stretch – :45 Seconds
*Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

## Wrist Stretch – :30 Seconds
*From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

### Movement Prep

3 Pausing Strict Press (Pause at Nose & Overhead)
3 Push Press (3 Seconds Pause in Dip)
6 Push Press (3 With No Pause, 3 With Pause)
3 Push Jerks (No Barbell)
3 Push Jerks

###### PRESSUR (25:00 – 40:00) ######

### Movement Prep

3 Front Squats
3 Push Press
3 Wallballs

## Æfingarumferð

1 Round

5 Calorie Bike
5 Wallballs

CategoryWOD