Tuesday, October 4, 2016

img_74081Welcome back Ron!  Always great having returning visitors.

100416 WOD

A. Every 1:30 for 9:00

1 x split jerk +

3 x jerk balance

Start with a PVC or empty bar. Stay light and work on proper foot work

B. Every 1:30 for 8 sets

1 x push press +

1 x split jerk with 3 second pause in the receiving position

Building in weight

C. In teams of two:

15:00 AMRAP

Alternate full rounds with only one person working at a time:

100 – meter run

15 Russian KBS (53/35)

10 box jump overs (24/20)

5 strict HSPU

*Optional Individual workout

15:00 AMRAP

100 – meter run

15 Russian KBS (53/35)

10 box jump overs (24/20)

5 strict HSPU

*Push the pace on each round and rest 2:00 between rounds

>>Modifications will be posted on whiteboard