Tuesday Wod 1.9.18

A.
16 Minutes EMOM
Min 1 – Pallof Press x 20 Seconds/Side (Dynamic of Static)
Min 2 – Tall Kneeling Band Press x 20 Seconds/Side
Min 3 – 45 Second Suitcase Carry L
Min 4 – 45 Seconds Suitcase Carry R

We’re doing these to ensure proper spinal rotational alignment. Give these effort, don’t speed through these.

B.
5 Tough Sets
Jerk x 3
Pause 2 Full Seconds Receiving 1st Jerk

C.
Barbell Z-Press
5-5-3-3-1-1 Reps

D.
10 Minutes AMRAP
15 Deadlifts 225/155#
15 Handstand Pushups (Strict or Kipping)