11-22-2013

Warm Up

3 Rounds

5 Hollow Rocks

3 "4 count" Flutter Kicks

8 Lunges (each Leg)

Skill

Jerk Press 45/35 5x5, Foot Work Drills, 4x3

Strength

Rack Jerk

Males: 65x2, 85x2, 105x2, 115x2, 135x2, 155x2, 175x2, 195x2, 205x2, 215x2, 225x2, 235x2

Female: 35x2, 55x2, 75x2, 85x2, 95x2, 105x2, 115x2, 125x2, 135x2, 145x2, 155x2, 165x2, 185x2

Select any 6 Sequential sets of 2-reps. DO NOT MISS REPS. Repeat third set twice after top set.

WOD

7 Minute AMRAP

5 OH Squat 95/65

5 Burpee

5 C2B Pull up

Rest 2 minutes...

7 Minute AMRAP

5 Box Jumps 30/24

5 Man Makers 35/20

Burpee Broad Jump 10m

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