Friday October 6, 2017

SWOD:
2 sec pause Split jerk
( dip and catch )
6x3 work weight up to a max of 70-75%
WOD: 16 min AMRAP
20 reverse lunges one kb 70/55
16 kb snatches
12 ch2b pull ups
Recovery:
2 min slow row
20 ghd sitbups
20 back ext
1 min slow row
10
10