Wednesday 9/27/17

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Strength

Push Jerk (1-1-1-1-1-1-1-1)

1 rep (from the rack) every 90 secs for 12 Mins. (8 sets)┬áStart at ~60% of best Push Jerk and ascend to find today’s heavy single with good form

Conditioning

EMOM for 12′ for Max Reps on all Odd rounds

*All Even rounds are Rest. All Push Jerk percentages are based off of TODAY’S heavy single

Round:
1- Max Reps Strict Pull-Ups (scale: RR with Elevated Feet or challenging angle)
3- Max Reps Push Jerks @ 60%
5- Max Reps Strict Pull-Ups
7- Max Reps Push Jerks @ 70%
9- Max Reps Strict Pull-Ups
11- Max Reps Push Jerks @ 80%

Record # reps for each of the 6 rounds

Cash-Out

Pec Stretch against rig – 1 min. / side

Then, accumulate 3 Minutes in a Shoulder Bridge (or variation)

Categories: WOD

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