WOD for May 24 2017

Fitness
Strength:
5 sets of:
2 Split Jerks (with a 2 second pause in the receiving position)
rest 1 minute
7 strict pull-ups
rest 2 minutes


WOD:
18 minute EMOM
Minute 1: 10 burpees
Minute 2: 12 KB swings (53/35)
Minute 3: 14 Calorie Row
Continue this pattern through the 18 minutes.


Performance
Strength:
5 sets of :
2 split jerks
rest 1 minute
7 strict Chest to Bar pull-ups
Rest 2 minutes


WOD:
18 Minute EMOM
Minute 1 = 10 Burpee Box Jump Overs
Minute 2 = 12 KB Swings (72/44)
Minute 3 = 20 Calorie Row






Optional Conditioning:
8x400 m sprint
1:1 work to rest