WOD

Split Jerk  – 1, 1, 1, 1, 1, 1, 1, 1, 1

Compare to Friday, November 3, 2017

Coach’s notes:  Post loads for all sets of split jerk, time to complete partner WOD and notes for TT WOD – Gymnastics to comments.

TT WOD – Partner:

In partners complete one round for time of:

100 Push-ups
90 Double unders
80 Wallballs
70 Alternating Hip Touches
60 Toes to Rings
50 Cal Row
40 Dumbbell Overhead Walking Lunges – 45#/30#/hand
30 Chest to Bar Pull-ups
20 Overhead Squats – 135#/95#
10 Rope Climbs

TT WOD – Gymnastics

A.  For 25 minutes alternate practicing kicking up to handstand (free standing/scale = wall) and 7 position assisted strict muscle-ups.

B.  Complete As Many Rounds As Possible (AMRAP) in 15 minutes of:
Run 200m
30s False Grip Hold
Run 200m
30s Ring Support