June 13, 2015 

June 13, 2015

Warm Up-

3″ Row

2 RFQ:
10 Barbell Push Jerks
:45 Split Jerk Footwork
10 KBS (53/35) w/ pause @ top
100m Run

Strength-

5 RDS:
2 x Push Jerk @ 65-75%
10 x Alt. Double DB Split Jerk (heavy as possible with speed maintained)

*Each new set begins every 2:30, you have 2:00 to complete the work and a :30 bonus rest for each couplet.

WOD-

10 Push Press 115/75

10 Box Step Overs w/ Kettlebells (2 x 44/26)

200m Run

5 RFT