April 10, 2019

Strength

3 sets of:

1 pausing split jerk

1 split jerk

*Perform @ 70%

*Pause in dip and catch

then...

5x1 Split Jerk

1@75%

1@80%

3@85%


WOD

3 sets, 1 minute at each station:

Calorie row/bike

Ball slams, 30/20 adv 40/30

Pullups, adv C2B

Wallballs, 20/14 adv 30/20

-Rest 1 min-