Egg Roll

Warm-up:

3 Rounds of: 

  1. Row 150m
  2. 10m Squat Walk
  3. 5 Squat Jumps w/bar
  4. 1 Barbell Complex

(Strict Press+Push Press+Push Jerk+Split Jerk)

Mobility:

Foam Rolling: Quads, Hams, Ab, Adductors 

Announcements:

Running can be tough. Make it a little more fun by getting better at it. Stay tuned and participate in the efforts to get you better coming soon! 

Lift of the Day:

Back Squat 3x5@85% of 1RM
New Athlete Back Squat 3x5
Barbell Complex: 5x1@90% of Shoulder Press 1rm 
Strict Press+Push Press+Push Jerk+Split Jerk 
New Athlete Shoulder Press 3x5

Skills & Technique: (Click below for links to more info)

Wod:

Egg Roll

Emom: 10 Minutes

Odd: 10m Plate Push 
Even: Max Effort Burpees 

Score total number of burpees.