Wod Friday 4/7/17

1. Warm-up

Coaches choice

2. Wod prep


15 minutes to work up to a heavy complex from the rack.

Push press
Push jerk
Split jerk

3. Wod

Robin Masters

Push Jerk (155, 105)
Knees to Elbow

Option 2:

Push Jerk (135, 95)
Knees to Elbow

Option 3:

Push Jerk (95, 65)
Knees to 90

Scale load as needed.

*The reps have been reduced to keep up the intensity of the wod.

4. Post wod

10 Barbell roll outs for quality.


Posted in WOD

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