January 27, 2014

By January 26, 2014 wod

Workout of the Day
Split Jerk
3.3.3.3.3
Work up to a heavy triple

then

5 MIN AMRAP
5 HSPU
10 Cleans (115#/75#)
Rest 2 minutes
5 MIN AMRAP
5 Chest-to-Bar pullups
10 Push Press (115#/75#)

Strength
Push jerk w/ 1sec pause in bottom of dip
7×2 w/ heavy weight
then
Close-grip bench
4×8 w/ heavy weight
then
100 tricep pushdowns
(use resistance bands)
then
50 pushups
w/ 25-45lb plate on back

Post your scores to the Whiteboard.

 

 

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