WOD – 113017

1. warm up (across gym)

  • walking lunge
  • butt kicks
  • bear crawl
  • frankenstien

2. split jerk :

  • 3 x 3 : tall jerk
  • 3 x 2 : split jerk (build to 70-80% of max)
  • emom : 10-min
    • 1 split jerk @ 70-80%

 

emom : 18-min

  1. 15 kb swings (24/16)
  2. 12 burpees to target
  3. 20 OH alternating leg lunges (45/35)