WED13APR2016

WOD

Strength
A) Strict Press: 4 sets of 4 up to heavy set of 4

B) Push Jerk: 50/3, 60/3, 65/2, 70/2, 75/1*3
% of best Jerk (most weight ever overhead)

 

Conditioning
9-6-3-6-9 for time (8 min cap):
Deadlift (Rx 225/145 | R+ 315/225)
Burpee Box Jump (Rx 24/20 | R+ 30/24)

Extra

Before Class
5 sets on PU bar:
5 sec. hollow hold + 5 sec. arch hold + 5 sec. hollow hold + 5 sec. arch hold + 5 hollow/arch kips

5 sets for quality:
3 Bar MU + 4 CTB + 5 Pullups

After Conditioning
4 min. Tabata – L-sit hold on parallettes

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