Wednesday August 5th WOD

Warm up:  Circuit including jump rope, inverted handstand holds, lunges and chin ups

Strength: Split Jerk (from the rig)

12 minutes to find a 1RM

Skill:  Rope climb technique

Conditioning:  16 minute EMOM

Minute 1:  7 Strict presses 135/85 (sub 115/65, 95/45)

Minute 2:  5 Box jumps 30/24” (sub 24/20)

Minute 3:  2, 18 ft rope climbs (sub 1-2, 15 ft for int and 3 rope lowers for beg)

Minute 4:  35 DU’s (advanced athletes-UB, sub 70 singles for beg)

Post:  Yoga series x5