wod

WOD October 21st – Diane

By 10/20/2016 No Comments

Strength Push Jerk then Split Jerk from rack or floor every 2 minutes for 6 rounds:  Try to do push jerk, bring bar to front rack, reset, and then perform split jerk without putting bar down. Increase weight each set if you can and form permits.

Core- Side plank ea. X 20 seconds, hollow body rock 20 seconds, 30 second rest x 4 rounds

WOD – For Time

21-15-9

Deadlifts 225/155

HSPU (mod-seated kb press)

(Time Cap 15 min)

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