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SKILL
Spend 10 minutes working on split jerk technique work
*keep light/moderate
WOD
Level 1
6 Rounds for Time*:
- Run x 100m (or Row x 150m)
- Push Press Heavy x 5
- V-Up x 7-10
*Rest 60 Seconds after round 3
Level 2
9 Rounds for Time*:
- Run x 100m (or Row x 150m)
- Shoulder to Overhead (135/95) x 5
- Toe to Bar x 7
*Rest 60 Seconds every 3 rounds (i.e. after round 3 and round 6). Record Total Time, including rest. Scale up to 155/105 if possible (sets should be unbroken as much as possible).
CORE WORK (on your own)
4 Sets: 10x Russian twist, 10x Scapular Push-up
*Russian twists with light weight held with straight arms, or bend arms and keep weight closer to body to modify if needed
ANNOUNCEMENTS
- PREORDER YOUR HOODIE OR FULL ZIP JACKET TODAY! See the pre-order instructions here: PREORDER
- See our Facebook Events page for up-to-date info on what’s going on!
13:51
split jerk @ 95#
WOD- @ 75#, v-ups