Pre WOD
Every 90 seconds, for 4:30 (3 sets):
Push Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
Followed by…
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk
*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 1 rep at 90% of 1-RM Split Jerk
*Set 5 = 1 rep at 95% of 1-RM Split Jerk
*Sets 6-7 = 1 rep at 95%+ of 1-RM Split Jerk
WOD
Three sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.
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