October 1, 2015

Warm Up-

3″ Row

2 RNFT:

10 Split Jerk + 10 Jerk Balance w/ empty Barbell

:30 Rack assisted pec stretch

10 Wall Slides

:30 Push Up Plank Hold 1″ off ground

 

Strength/Skill-

Part A:

Every 90sec for 9min (6 sets):

1 Split Jerk @ 90%+

Part B:

Every 3″ for 12″ (4 sets)

5 Bench/Floor Press AHAP

 

WOD-

EMOTM for 12″

12 KB Swings

6 Burpees

*Record Fastest, & Slowest Round!

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282