THURSDAY 4-12-18

WARM UP
2 -3 Rounds
1 min bike
1 min SU/DU
5X Diver Bombs(Hindu Push ups)
10X Airsquats
10X G2OH
30 sec Couch stretch each leg
30 Shoulder stretch or opener

 

STRENGTH
Push/Power Jerk
*3 Reps @ 50%
*3 Reps @ 60%
*3 reps @ 70%
*3 reps @ 75%
*2 reps @ 80%
*2 reps @ 85%
*1 rep @ 90%
*1 rep @ 95%

WOD
Complete as many rounds and reps as possible in 12 minutes of:
50 Double-Unders
20 Wallballs (20/14)
50 m Farmers Carry 2KB (53/35) or AHAFA

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