100630

Congrats to Liz on an impressive Push Jerk

Wednesday

Warm Up:

400m Run
10 pass thrus
10 overhead squats
10 Med Ball Cleans
THEN
2 rounds (1st time, pvc; 2nd time, 15lb)
30 second Hand Stand
10 shoulder press
10 push press
10 Push Jerk ( on last 10 begin to build to WOD weight)

WOD
Push Jerk
3-2-2-2-1-1-1-1-1-1

Post weight to comments.

Extra Credit:

Row 6 x 30 seconds intervals. Sprint as fast as possible.

Rest 30 seconds in between intervals. Total time of work and rest is 6 min.

Post distance to comments.