FRIDAY, MARCH 8
WARM UP
500 meter row
3 rounds
10 squats
20 sit ups
10 pass throughs
30 second samson stretch
WOD
Split jerk
10 sets of 3
Build up to a heavy set of 3
then
10-9-8-7-6-5-4-3-2-1 reps for time
Pull ups
Push ups (double the reps. 20-18-16...)
Lunges (triple the reps. 30-27-24...)
Holly. Bar speed and hip extension!
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