Strength
Split Jerk – 1 EMOM For 10 Minutes
—Start @ 85% & work up to a heavy 1RM
Conditioning
For Time
150 Double Unders
30 HSPU
5 Rope Climbs 20ft
Row 1k
Assistance
3×8-10 Seated DB Shoulder Press (heavy)
WOD Notes: Scaling for DU are 400 singles. HSPU Rx’d = 35’s with ab mat between. Time cap for the HSPU is 3 minutes. If you don’t have 30 completed within 3 minutes take note of how many you completed (finish the remainder after the WOD) & move on to the RC, just so you can maintain intensity. You may also do 30 Push Press @ 60%. Focus on bringing your knees to your elbows, anchor feet, & squat up the rope. If you pull with arms too much they will burn out towards the last few RC.
Announcements
1) Extra Mil Spec Jordan Troyan Games Shirts are in for $25.
2) CF Rage Shirts (“Talk is Cheap”) are in $20. Tank tops are $18. Pick up ASAP if you ordered one!
3) Project Fresh Raw Organic Drinks are available to buy for $3
4) Mil-Spec Jump Ropes are available to buy for $35
Christina doing hspu!