04 August 2016 – WOD


A) Strength: Split Jerk & Push press

A1) Every 90 seconds, for 12 minutes (8 sets)
3 reps @ 75% of 1RM
*Pause for 1-2 seconds in receiving position

A2) Push press: 1 x 8 reps @ 75% of push press 1RM

B) Conditioning

5 rounds for max reps of:
1.5 body-weight deadlifts
Ring dips

*As soon as you drop the bar on the deadlifts, move to the rings.
*As soon as you drop off the rings, move back to the deadlifts.
*Record your reps each round