Wednesday, Sept 21st, 2016

Warm Up

2 Rounds NFT of:

10 Cal Row
10 Ring Rows
10 AMSU
:30 Samson Stretch

 

A) Strength/Skill

Every 2 Min for 10 Min
2 Power Jerks + 1 Split Jerk @ 80%

5 Min EMOM
5 Strict Pullups

 

B) WOD

3 Rounds:

400 Meter Run
12 Deadlifts (185/135)
21 Box Jumps (24″/20″)