WOD Thursday March 14th

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Samson T-Spine Opener x 5 reps/Side
Supine Scorpions x 5 reps/Side
BirdDogs x 5 reps/Side
Cat Camel x 10 reps

Warm Up:

EMOM x 4 minutes
5 Ring Rows
7 Hollow Rocks
12 Jumping Lunges

Technique & Review:

Push Press
– Strict Press x 7 reps
– Pause Push Press x 5 reps
– Push Press x 3 reps

TTB
– Scap Push Ups x 10 reps
– Beat Swings x 10 reps
– Beat Swing + Knee Tuck x 5 reps
– TTB x 3-5 reps

1 rounds of:
7 Push Press
5 TTB or Knee Tucks
3 Burpees Over the Bar

WOD

4 rounds for time:
21 Push Press (75/55)
15 TTB
9 Burpees Over the Bar

*Pack
4 rounds for time:
15 Push Press (75/55)
12 TTB
9 Burpees Over the Bar
*Pup
3 rounds for time:
21 Push Press (75/55)
15 Knee Tucks
9 Burpees Over the Bar