November 29, 2016 

November 29, 2016

Warm Up-

1 Lap Run

2 RNFT:

10 Push Ups

10 PVC Wrap Arounds/ Passes

5 Push Press + 5 Push Jerk + Split Jerk

:30/arm Scorpion Stretch

Strength-

Every 90 Seconds for 7 Sets:

First 4 Sets: 2 Jerks @ 80-85%

Last 3 Sets: 1 Jerk @ 90%+

*Goal is not to find 1RM!

*Take Bar from Rack

WOD-

20 Minute AMRAP:

400m Run

30 Double Unders

Max Set Unbroken HSPU’s/ Push Ups

Score= Total # of HSPU’s