Thursday

Pre WOD

Every 90 seconds, for 18 minutes (12 sets):
Split Jerk x 1 rep
*Sets 1-2 = 1 rep @ 65-70%
*Sets 3-4 = 1 rep @ 70-75%
*Sets 5-6 = 1 rep @ 75-80%
*Sets 7-8 = 1 rep @ 80-85%
*Sets 9-10 = 1 rep @ 85-90%
*Sets 11-12 = 1 rep @ 90-95%

WOD

Three sets for max reps of:
60 seconds of Strict Pull-Ups
Rest 30 seconds
60 seconds of Dumbbell Bench Press (50/35 lbs)
Rest 30 seconds
60 seconds of Double-Unders
Rest 60 seconds