June 14, 2017 

June 14, 2017

Warm Up-

1:00 Slow Row
5 Scap Retractions + 7 Pushups + 10 Warrior Squats
:40 Medium Row
5 Strict Pull-Ups + 7 Pushups + 10 Air Squats
:30 Fast Row
(Empty Barbell) 3Strict Press +3 Push Jerks + 3 Split Jerk

Strength-

Every 90 Seconds for 6 Sets:

1 Push Jerk + 1 Split Jerk w/ 2 second Pause at top

*Start at 60% of Jerk max, & build

WOD-

Against a 2-minute running clock, with 2 minutes of rest between sets:

Row 300/250 Meters

Max Reps Push Press (115/75 lbs)

x 4 Total Sets