April 3, 2018

 

a) WARM UP:

4 Rounds of:

  • 10 air squats (use empty bar for 2nd and 3rd rounds and do thrusters)
  • 10 jumping jacks
  • 10 m bear crawl
  • 10 m crab walk back
b) STRENGTH: Split Jerk

  • Every 2 Minutes for 14 Minutes (7 sets) of: 2 reps

** Begin your first set at 60% and build in weight

** Pause 2 seconds in both the dip AND the receiving position

** Switch your lead leg

 

d) WOD:

For Time:

10 Rounds:

  • 10 Thrusters (95/65)
  • 10 Hand release pushups

Time cap: 20 mins

Posted in WOD