11-3-2015
Lift:
1 Push Jerk at the following weights with 14 mins to accomplish
1. @80
2. @82.5
3. @85%
4. @87.5%
5. @90%
6. @92.5 %
7. @95%
then
Push Jerks @165/115
3 every 30 seconds for 2mins
3 every 20 seconds for 2mins
rest 2 mins
135/95
5 every 30 seconds for 2 mins
5 every 20 seconds for 1 min
Midline Stability:
4 Rounds
15 GHD Sit - ups
30s Over Load BS Hold
WOD:
400m Run repets every 2:00/2:10
continue until you cannot make the time cap
Notes: Goal is to get this done with 15-20 seconds to spare every round, should be running at 1 mile pace not 400m sprint pace
