January 14, 2014

By January 13, 2014 wod

Workout of the Day
EMOM 15 MIN
2 Jerks AHAP (push or split)
finish minute with Burpees
** score is burpees

Sports Conditioning
EMOM 12 MIN
3 Push Press
finish minute with Burpees
** score is burpees

Strength
Front Squat
7×5 w/ heavy weight
then
Snatch-grip deadlift off blocks
4×8 w/ moderately heavy weight (Set blocks below knee, use straps)
then
GHD situps
4×12 (hold 25lb plate if desired)

Post your scores to the Whiteboard.

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