December 13, 2016

1 Lap Run

2 RNFT:

10 Push Ups

10 PVC Wrap Arounds/ Passes

5 Push Press + 5 Push Jerk + Split Jerk

30 second Handstand Hold

 

Strength-

Every 90 Seconds for 7 Sets:

Jerk (from Rack)

1st Set 3 x 70%, 2nd 2 x 80%, 3rd 1 x 85%, 4th: 1 x 90%, 5-7 Build to 1RM!

 

WOD-

500m Row

100 Double Unders

30 Handstand Push Ups

100 Double Unders

500m Row

For Time!

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282