Wednesday

Warm Up
4 mins of bike, run or row
Shoulder Pass Thru’s
Figure 8’s
Quad Stretch
Abmat Sit Ups
Superman’s
Push Up Complex
Junkyard Dog

Skill Work
Split Jerk
Push Jerk

Strength
5 x 3 of:

Split Jerk

*Build up to a heavy set of 3.  Focus on speed and dropping down underneath the bar.  Rest 2-3 minutes between sets.

WOD
400m Run
21 Shoulder to Overhead (135/95)
21 Toes to Bar (modification: knees to chest)
300m Run
15 Shoulder to Overhead
15 Toes to Bar
200m Run
9 Shoulder to Overhead
9 Toes to Bar
100m Run

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