11/4/15

11/4/15

 

 

MAIN WOD & LEVEL III
1. Weightlifting Wednesday
Push Press – Build to a Heavy Set of 3
Push Jerk – Build to a Heavy Set of 2
Split Jerk – Build to a Heavy Set of 1
*Go for PRs if it feels good

2. “Cashout”
AMRAP 10:
5 Strict Pull Ups
5 T2B
15 Air Squats

*Try to complete pull ups and t2b without dropping from bar

3. Accessory Work for All (extra credit)
3-4 Super Sets of:
10 1-arm Bent over Dumbbell Row (10/side)
20 Dumbbell Skull Crushers