WOD 1/10/17

STRENGTH

A) 10mins to establish max of: 1 Push Press + 1 Power Jerk + 1 Split Jerk

B) EMOM for 10mins: 2 Push Press + 2 Power Jerk (100% of A)

CONDITIONING

3 ROUNDS:

10 Side to Side MB Slam (20/14)

10 V-Ups

10 Side to Side MB Slam (20/14)

10 Superman Arch

FOLLOWING THE THREE ROUNDS:

MAX EFFORT plank

QOD

Joke Day!

Kurt Roderick