Strength
a) Shoulder Press – Work up to a heavy single
b) Split Jerk – 5×3 (start @ 75% & work up to a heavy triple)
Conditioning
4 Rounds For Time
2 Rope Climbs (1 legless 15ft + 1 w/ legs 20ft)
60ft Handstand Walk (sub: 4 wall climbs)
Run 400m
—Rest 3 minutes
3 Min AMRAP of Ring Muscle-ups or GI Janes
WOD Notes: TD = 12-18 minutes. Record # of MU or GI Janes next to your WOD time. RC scale (each round) = 2 up/downs + 10 ring rows.
REMINDER: The CrossFit Games Open ends this Saturday with 17.5! Please remember to invite family and friends to come hang out and cheer everyone on!
Jen doing work on wall balls during 17.4!