7-24-13

Warmup

2 Rounds: (10 min cap)
400m run/ 11 air squat/ 11 ring row/ 11 empty barbell press/ 1 rope climb (or 3 rope lowers)

Skill

Jerk Work (Push Jerk/Split Jerk)

Strength

Max Rep Pull-Up Test (kipping or strict)

5-5-5 Bench Press

WOD

5 Rounds for Quality (untimed)
5 Turkish Get-ups (each arm)53/35
10 Hollow Rocks
5 Strict Toes-to-bar

 

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