September 30th, 2017

Lift
7 x 2 Push Press
10 x 1 Split Jerk
**Work up to heavy sets that maintain mechanics, sets should be above 80%

Skill
E4MOM for 20 Mins
20/15 Calorie Bike
1 Peg board ascent
**Goal is to climb the peg board immediately after the bike

Wod
30 GHD situps
then
10 Rounds
10 dumbell OHS 55/40
8 Toes to bar
then
30 GHD situps
**Must switch arms every round, focus is stability and consistency in movement throughout

Connor MartinComment