February 17, 2014

By February 16, 2014 wod No Comments

Workout of the Day
Split Jerk
Find your 1 rep max.
15 min to workup to 1RM
then
12 MIN AMRAP
5 Deadlifts 255/185#
10 T2B
20 Lunges

Strength
Pause thrusters:
6×3 w/ heavy weight (pause for 1sec in bottom of thruster)
then
Behind the neck push press
4×8 w/ moderate weight
then
Dumbbell chest flyes:
4×15 w/ moderate weight
then
100 pushups

Post your scores to the Whiteboard.

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