Warm Up:
Run or Row
3 Rounds
Empty Bar
10 DL
10 Muscle Cleans
10 Split Jerks
Strength:
Split Jerk
Work up to a heavy single
WOD:
12 min EMOM
Min 1 : 15/12 cal row
Min 2 : 5 burpee box jumps & 5 push ups
After Party:
50 toes to rig
Posted on Jan 7, 16
Warm Up:
Run or Row
3 Rounds
Empty Bar
10 DL
10 Muscle Cleans
10 Split Jerks
Strength:
Split Jerk
Work up to a heavy single
WOD:
12 min EMOM
Min 1 : 15/12 cal row
Min 2 : 5 burpee box jumps & 5 push ups
After Party:
50 toes to rig
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