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Wednesday 10/1/14

30
Sep

Wednesday 10/1/14

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Strength/Skill:
3 + 1 x 5 Split Jerk
3 x 8 Front Squat with 3 second Pause
Alternate Split Jerk with Front Squat.  
 
WOD:
12′ CAP
For Time:
100 x Double Unders
30 x Hand Release Push Ups
50 x Wall Balls (20/14)
30 x Burpee Box Jumps
20 x Shoulder to Overhead
10 x Toes 2 Bar
 
Cool Down:
Dragon Stretch 3 x 30 seconds on each side.
Accumulate 3 minutes in the bottom of the squat.
 
 

 

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