6-19-13

Warmup

5 minutes 

Complete a max set of double unders or single unders.

every time there is a break perform the following:

5 push ups 

5 toes to bar or knees as high as possible

10 jump squats

 

Strength

Spilt jerk footwork drills

--then--

15 minutes to find a 1 RM jerk

Take all attempts from the rack

 

WOD

3 x 5 minute AMRAP

20 Double Unders

10 Ab-Mat Sit-ups 

 

Rest 2 minutes between AMRAP'S 

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