July 22, 2015 

July 22, 2015

Warm Up-

400m Run

5″ AMRAP:

10 Push Ups

:30 PVC Pass Throughs/Wrap Arounds

10 Strict Pull Ups/Ring Rows

:30 Handstand Hold

Strength-

Every 2minutes for 12minutes:

1 Power Jerk + 1 Split Jerk

*Start at roughly 70%, & work up across each set!

Then:

4 x 5/arm Single Arm DB/KB Bent over Row (Use Bench)

WOD-

21-15-9:

HSPU’s

Toes 2 Bar

Box Jumps 24/20″