FRIDAY (23 SEP 16)

Location
-3rd Floor Weight Room


SKILL / STRENGTH
-Jerk
*Work on establishing a working 1RM Jerk.




Location
-62" Room


WOD


-50 x Bar Facing Burpees for time...5 Min CAP.


4 Min Rest


4 MIN AMRAP
-10 x KBS [Level 1 = (35/24) : Level 2= (53/35)]
-10 x Ring Dips
-10 x Air Squats

1 comment:

Joe Woods said...

1 x 215 (~88%)
WOD #1: 4:07
WOD #2: RX, 3 Rds + 7 KBS