September 15, 2015 

September 15, 2015

Warm Up-

2 Rounds:

1″ Row

1″ Push Up Plank Hold

1″ Jump Rope

Then:

PVC Complex + Split Jerk Footwork

Strength-

Every 2″ for 16″:

1 Push Press + 1 Push Jerk + 1 Split Jerk

*Start moderate, & build over the course of the sets

WOD-

400m Run

10 Burpee Box Jumps 24/20″

4 RFT