WOD
Warm-up
Dynamic Warm-up/Stretches
2 Sets
10 Push-up Pike Toe Touch
12e/side DB Powell Raises
10-15sec Chin-up Hold @ top
30 Double Under or 50 Single Under
Strength
**Benchmark/Re-Test Week** – Strict Press & Power Jerk
Every 2 Minutes x 6 Sets
3/3/2/2/1/1 (Max) – Strict Press
Rest 2 Minutes, then…
10 Minutes to find 1RM Power Jerk
Conditioning
December 2022 Benchmark
4 Rounds For Time:
10 HR Push-up
15 Russian KBS (70/53) | American KBS
20 Abmat Sit-up
25 | 50 Double Under