January 20, 2016

 In W.O.D.

Warm Up

Dynamic Warm ups

Band stretch

8 Pwr Jerk PVC- Bar

8 MU transitions

8 Push ups

Strength

Power Jerk

2@75%-2@80%-5 singles @85%+

WOD

3 MU’s

10 KB Russian swings 70/53

20 Wall Balls

30 Du’s

3 rds for time

Cool Down

2 min max sit ups

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