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″
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