Wednesday 7/6/16

Wednesday 7/6/16

1. Split Jerk
 Every 2 minutes, for 16 minutes (8 sets):
 Split Jerk
 *Set 1 – 3 reps @ 50-60%
 *Set 2 – 3 reps @ 60-70%
 *Set 3 – 2 reps @ 70-75%
 *Set 4 – 2 reps @ 75-80%
 *Set 5 – 1 rep @ 80-85%
 *Sets 6-8 – 1 rep @ 85-90%

 (focus on perfect footwork and mechanics)

 2. WOD
 For Time:
 21-18-15-12-9-6-3 DB Thrusters, 50/35 *Use KB if needed
 42-36-30-24-18-12-6 Calorie Row

(2) CrossFit III Coaches