May 11, 2017

Strength

Power jerk plus split jerk

Heavy complex

Wod

3 Muscle Ups/6 transitions

50 Airsquats

20 Hand Release Push-Ups

3Mu/6 Transitions

40 Wall Balls

20 HRPU

3 Mu/6 Transitions

30 Thrusters 115/85

20 HRPU

 

Bootcamp

Sally up wall sit

Hit the deck

10 minute AMRAP

Hearts - sit up

Spades - push-up

Clubs - air squat

Diamonds - burpee

10 minute AMRAP

Hearts - sumo high pull

Spades - jack knife

Clubs - thruster jacks

Diamonds - db squat to press

Jared Coon