WED07DEC2016

WOD

Strength
Split Jerk: 12 minutes to work up to a heavy set of 3

Conditioning
3 Rounds for Time (5 min cap per round):
30 Wallballs (20/14)
20 HR Pushups
70 Double Unders
3 min rest

Don’t worm the pushups!

Extra

*Don’t worm the pushups!
“Death by Ring Dip, from top of MU:
-1+1, 1+2, 1+3 etc
If you don’t have MU do a Strict MU with ft on box

After Conditioning:
Accumulate 80 hollow/arch swings on rings
*break as soon as form deteriorates

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