December 13, 2016
1 Lap Run
2 RNFT:
10 Push Ups
10 PVC Wrap Arounds/ Passes
5 Push Press + 5 Push Jerk + Split Jerk
30 second Handstand Hold
Strength-
Every 90 Seconds for 7 Sets:
Jerk (from Rack)
1st Set 3 x 70%, 2nd 2 x 80%, 3rd 1 x 85%, 4th: 1 x 90%, 5-7 Build to 1RM!
WOD-
500m Row
100 Double Unders
30 Handstand Push Ups
100 Double Unders
500m Row
For Time!
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