Summary

Today’s workout is a sprint so it’s important to warm up well so you can start the workout with full intensity. We’ll plan to spend around 10 minutes to practice kipping pullups and to build to a set of push press or push jerks at heavier than WOD weight.

Skill Work

Kipping Pullups
and
Push Press vs Push Jerk

AGOQ 17.3

21-15-9
Shoulder to Overhead 135/95
Chest to Bar Pullups

Core

2 Rounds
20 GHD Situps
1:00 Side Plank
20 Hip Extensions
1:00 Side Plank (other side)

QuickFit

From 0:00 – 5:00
Row 1000m
From 5:00 – 15:00
3 rounds
15 Burpees
15 Ring Rows
15 Wall Balls
From 15:00 – 20:00
Row 1000m