Warm-up:
Coach’s Choice
Strength/Skill:
Split Jerk (3 x 3 x 3 x 3 x 3 )
*Start at 70% of your 1 RM and get AHAP.
WOD:
Time 400 Meter Run
5 Split Jerks (95/65)
400 Meter Run
4 Split Jerks (115/75)
400 Meter Run
3 Split Jerks (135/95)
400 Meter Run
2 Split Jerks (155/105)
400 Meter Run
1 Split Jerks (175/125)
400 Meter Run
Cool Down:
3 Rounds
20 GHD Sit Ups
20 GHD Extensions