April 29, 2015 

April 29, 2015

Warm Up-

3″ Run, then:

2 RFQ:

10 Alt. Barbell Split Jerk
:45 PVC Pass Throughs/Wrap Arounds
10 Barbell Thrusters
:45 forearm yoga pose shoulder/lat stretch

Strength-

5 RDS:
1 x Split Jerk (from rack) @ 85%+
10 x Push Press (95/65)

*Each new set begins every 2:00, you have 2:00 to complete the work and a NO bonus rest for each couplet.

WOD-

EMOM for 12″:

3 Thrusters 155/105, ADV=185/125

5 Strict Ring Dips

*each minute should be treated as a sprint to get the work done, sprint to get work done each minute and then fully focus on recovery the remaining time.