May 4, 2016

 In W.O.D.

Warm up:

400 m run

8 Split Jerk PVC- Bar

8 Push ups

8 Hip ext on GHD

x2

 

5-7 mins working on HS/ HS walk

 

Strength: Split Jerk

3@70%, 3@75%, 2@80%, 2@85%, 2 singles @90%

 

WOD:

20 cal Row

10 Ring Dips

5 Burpees

rest 90sec

6rds

 

2 min max sit ups

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