11/26/2013 – WOD

Strength
a) Split Jerk – 5×1 @ 85-90%
—Work technique & speed under the bar
b) Shoulder Press – 3×5 (Heavy)

Conditioning
For Time
21 Push Jerk 155/105lb
Row 800m
15 Push Jerk 155/105lb
Row 500m
9 Push Jerk 155/105lb
Row 300m

Midline
3×12 GHD Sit-ups (Tempo) or 3×20 Weighted Sit-ups

WOD Notes: Use 60% of 1RM overhead. Push Jerks are preferred but you may push press if necessary. Rows should be at a controlled fast pace except last one is all out!

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