Fri 1- 13- 2017

Posted on Jan 12, 17

Warm Up:

Run or Row

E3MOM for 9 mins

Min 1 :30 sec battle ropes

Min 2 : 10 strict press with empty bar

Min 3: 45 sec plank hold

 

Strength:

Take 20 mins to work up to a heavy Split Jerk

 

WOD:

15 min AMRAP

5 OHS (135/95)

10 ring dips

20 DU’s 

 

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