Wednesday June 24th WOD

Warm up:  3 rounds

-30 second jump rope

-3 wall walks

-10 Box step ups

PVC Push press 12-15 reps, perfecting the dip and drive

Strength:  Jerk from the rack

-15 minutes to build to a heavy 1R (1R = the push jerk and split jerk)

-1 Push jerk

-1 Split jerk

Conditioning: Every minute for 15 minutes

Minute 1:  35 DU’s

Minute 2:  ME HS Walk (sub HS hold on the wall)

Minute 3:  5 Box jumps 30/24”

Minute 4:  10 KB Snatch 53/35# (sub DB)

Minute 5:  5-7 Clapping push ups (sub regular or knee push ups)

Nick ProhaskaComment