Wednesday May 8th 2013

WOD

Brigitte

WOD
Prep…
3 Min skip rope
3 Min ladder drills
5 Min Mobility and stretches
Split Jerk skill work

A. Max effort split jerk cluster 1.1.1
– The period represents a 10 sec. pause (rack the weight)
– Build to the heaviest set

B. 4 Sets of:
10 – 12 Ring dips
10 – 12 DB press
– Build in weight for the DB press and add weight for the dips if you can

C. For time:
30 HSPU
30 Walking lunge (50/35)
50 KB swings (53/35)
50 cal. Row
30 Hang squat snatch (75/55)
30 GHD sit-ups